Happy Hips: Daily Hip Mobility Routine

This signature hip mobility routine is designed to improve hip movement, reduce stiffness, and help address common muscular imbalances that can contribute to lower back discomfort. We'll work through the hip flexors, glutes, adductors, and hip joint using simple, easy-to-follow exercises that can be done a few times per week or as part of your daily routine. You'll need 2-3 pillows and a wall, chair, bench, or any stable surface for support. Move slowly, stay curious, and focus on feeling the muscles and joints working throughout each movement.

Transcript

Hello everyone, My name is Pedro Ivola and in this video I call it Happy Hips. It's basically 5 mobility exercises to get rid of or improve muscular imbalances on your hips. Muscular imbalances are directly related to back pain so if you have back pain this is probably very good for you okay so we're going to start with something very easy okay we just need to warm up the hips so basically all fours okay you're going to move your knee out forward and down. Just small circles. We're going to go for about three, Three to five circles on each side. Just to mobilize the hip joint. Done with one leg, Let's move on to the other. Ouch. Just you can do as many circles as you want. You can do both ways clockwise and anticlockwise. But the goal here is just to warm up the joint itself. Okay. Now that your hips are warm, We have to move on to your glutes. Okay, So this is easy again. We're gonna move on to glue bridges. Okay, Just five reps. Hold at the top, Squeeze your glute, One, Just five, One, And up, Squeeze, Two, Three. And. . . Three squeeze at the top i want to see your hips in line with the knee in your shoulders yeah straight line notice my toes they are up i'm pushing through my heels and one more Very good. Okay. So your hips are warm enough. Let's get started. So the first one is the hip flexor. Okay. So for this one, You might need a surface, A sofa, Or even the wall. But basically what we want to do here is this. Half kneeling position, Have your front foot slightly ahead of your knee. Have your one hand on the wall. If the floor is hurting your knee, You can place a pillow. Yeah? All right. Now, Start with your knee underneath your hips, And now we're gonna sink your hips as far as your body allows you to, Okay? Right now, You should feel a stretch. You're gonna tuck in your back foot, Have one hand on the wall. From here, All I want you to do is to lift your back knee off the pillow or the floor. Ready? And lift up. Pause 1, 2, 3, 4, 5. We'll go for five of those. Ready? Up. One, Two, Three, Four, Five, Down. Notice that I'm not lifting myself up like this, It's just the back knee. One, Two, Three, Four, Five, Down, Two to go. One, Two, Three. Four, Five, Last one. One, Two, Three, Four, Five, Down. Okay, Very good. Let's change sides. Same thing, Half kneeling. Knee underneath your hips. Hand on the wall or sofa or whatever. Sink your hips, Tuck in your back foot. Have your ankle underneath your knees. Now, Really important, Don't stay here. I want you to keep your shoulders back. The goal is to create this U shape. Cool? Alright. Ready? And up. 1, 2, 3, 4, 5, Down. Up. One, Two, Three, Four, Five. 1, 2, 3, 4, 5, 3, And up. You can extend your knee as much as you can. Some of you won't be able to extend all the way and that's fine. I want you to respect your limits. Last one. One, Two, Three, Four, And five. Oof. Very good. Okay, Reset. Next one, We're gonna need some pillows, Okay? We're gonna be moving your hips. Forward and back like this. Thank you. Imma have two. Two pillows. So we're gonna place one knee on top of the pillow. You're gonna have your hands underneath your shoulders, Knee underneath your hips, Okay? Both knees are in line but one is off the ground. Now core tight, Back straight, You're going to sink one knee down towards the ground. And back up off the ground. That's it. So the higher this is, The better, The more motion you get. Ready? Here we go, Down. As high as you can. As high as you can. Notice that I'm only moving my hips. Three, We'll go for five. Four, And. Very good, Let's change sides I'm going to go even higher this time. All right, Ready? Here we go. Keep your elbows straight. For Last one, Pause at the top. Pausing at the bottom, Only moving your hips. And 5. That's it. Done. We're gonna move on to the next. This one is standing. Okay. So this you can use the wall. You can use a sofa, A, I don't know, Higher bench, Whatever. I'm going to use this. Basically? This is a hinging motion, Okay? So knee slightly bent, Hands on the surface, Core tight. You're going to be hinging through the hip, Okay, Until you feel the stretch on your hamstring. Straight line from your head to your heel. Keep your back straight, Don't round your back like this, Otherwise you won't feel anything. You've got to keep your back straight as you hinge. Two, We go for five. And you will go as far as your body allows you to go. For last one. And five. That's it! Changing sides? Ready? Excel. Feel the stretch, Pause, One, Two, Three. One, I'm gonna move away here. To really feel it every single rep. Keep your back straight. Last one. That's it. Okay. Next one. Still hips. This one, I call it hip airplanes, Okay? Very similar, But now we're gonna do the opposite. Instead of moving your leg forward and back, We're gonna move it laterally. Hands. On the surface. I wanna see your ankle underneath your hips. Straight line okay from your fingertips all the way to your heels you're gonna open up the hips and close. We're gonna go for five, Open up. And close. 2 Open up. And close. Three two to go open up and close. Last one. Open up and close. Let's change sides. Ready? Remember, I'm taking a big step back, I'm sinking my head in between my shoulders, Ankle underneath my hip, Straight line. Belly button pointing towards the floor. Belly button pointing towards the wall. Ready? Here we go together. And down one. Open up. Close. Open up. Close. Toodle-oo! Open up, Pause, Down. Four, Last one. Open up. Down. Five. Last one. This one. This one is for the adductors, Inside of your thighs. So very wide stance, Okay? Toes pointing out, Feet outside of your shoulders, Okay? Hands on your shoulders. As you drop your hips down, Your knees go out. Ready? Here we go. Exhale and hold one two three four You can hold on to anything if you want. One, Two, Three. Four, Five, Two, One. Bad teaching here, All the way down. Don't let your knees cave in. Keep them out. Knees above your ankles. Three, Only two left, Down. 12345. Last one. And down. Knees out. Pause. 1, 2, 3, 4, And 5. And that's us. Try to repeat this two, Three, Four times a week, And I guarantee you're gonna feel a lot better. You can do more than five reps if you want. You can slow down. But pay attention to what you're doing. Try to identify the muscle that you're exercising, That you're moving. Make sense? That's body-mind connection. I hope you guys enjoyed, And I'll see you in the next video.