We know those hips don’t lie. How can we keep them happy? Mobility exercises just might be the missing component of your routine. Check out these 5 Hip Mobility Exercises that you can easily add to your day.
5 Hip Mobility Exercises To Add To Your Daily Routine
Mobility is the bridge between strength and flexibility. These types of exercises help your joints move more freely and with a greater range of motion. “Having good mobility allows you to perform the movements and exercise that’s a part of your daily life—and it can make you less likely to suffer certain injuries,” Peloton instructor Andy Speer says. “Mobility basically gives your body room to move.” (Source)
Top 5 Hip Mobility Exercises
Hip CARs
Otherwise known as controlled articular rotation or hip circles.
Windshield Wipers
Sitting on the floor, knees bent with feet flat. Drop knees to one side and then the other back and forth like a windshield wiper.
90/90 hip switch
This exercise allows the hips to externally and internally rotate improving the range of motion in the hips.
Fire Hydrants
Helps to improve the muscles in the hips and glutes.
Abductor Rocks
A great exercise for the hips and the inner thighs.
Why do hip mobility exercises?
Mobility exercises improve flexibility, ensuring a full range of motion in joints and muscles. This increased flexibility aids in achieving improved running form thus reducing the risk of injuries.
Performing regular mobility exercises addresses common tightness areas in the hips, hamstrings, and calves which are common among runners.
Adding just 5-10 minutes a day of exercises like these can be more effective than doing them for longer periods of time once a week. They just might be the key to enhancing your running performance as well as contributing to your overall feeling of well being.
If you are a Peloton user, you can find a large library of mobility classes (like this one) to target these issues mentioned above.
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Mobility exercises have helped me so much. I include alot of these in my routine!
yes they have helped me as well!
I love all of these. I learned the hard way how important mobility exercises are!!
They really are so helpful as part of a daily routine
I do most of these and also add them to my stretch classes. They are so important and really help with mobility. I also use a faster version of the CARS as a running warmup.
yes, I do the CARS as part of my warm up as well. So helpful for everyday mobility
I usually do the windshield wipers first thing when I wake up most mornings. My hips really appreciate it!!! I just need to be more mindful of doing them (as well as the other moves) throughout the day.
The windshield wipers are so helpful and I love al the variations you can do as well.
I should do more of these!
I have never heard of the Abductor Rocks, they look like a useful exercise! I will definitely try this.
The fire hydrants are so effective! I often do them banded, just to add a bit of spice.
I like them banded as well. When your guard feels better-try them standing up w a band 🙂
:saves post, plans to add these to morning workout:
Seriously. Those windshield wipers are fantastic. I just do them nearly enough.Time to get serious.
I am always happy after I do these
Whoa, that 90/90 hip switch looks awesome. I do a full-body mobility routine most days, but I could definitely focus on the hips more. I’m going to try these!
Great! I think you will like them
I have very tight hips. I focus on those hips machines at the gym..
These are great!!
Thanks…
I also have tight hips and these definitely help to loosen them up. Hope you enjoy
I notice such a difference when I am consistent with mobility exercises. I like to do them throughout the day to break up time at my desk.
Yes me too. It feels good to throw them into your day after sitting for a while
Thanks for the reminder. Really important as you are. Hips get even tighter.
Mine get super tight especially when running more miles
#FacePalm
Any guesses on who’s been slacking on these? I’m doing daily core & leg work, but my hips def need more attention than what I’ve been giving them. Thnx for the reminder!
I have to remind myself often as well! It is easy to get out of the habit
I always forget about hip exercises! Windshield wipers and fire hydrants always feel so good!
they do feel good! Let’s do them
These are great. I have all my stretch clients add CARS to their routine because it’s such a great mobility exercise. I want to try the abductor rocks. They look helpful.
I do think they all help keep things loose!