Your hips need to hear this!
When your hips lack mobility, it limits your range of motion and forces other areas like your back and knees to do more — which often leads to pain.
Let me show you two non-negotiable moves I teach my patients every day.
Move one: The Hip Airplane.
Hold on to something stable and balance on your left foot. Pick up your right leg.
Pretend you’re moving your belly button toward that left leg.
Look underneath your left arm as you push away and hold for five seconds.
Then turn and look under your right arm.
Do five reps, holding each for five seconds.
Two sets per side.
Move two: The Clock Lunge.
Pretend you’re standing in the middle of a clock.
Slide your foot back to six o’clock, then stand and bring it back.
Move to seven o’clock, then eight o’clock.
Now go the other direction — four o’clock, three o’clock, and back to six.
Repeat twice around each leg.
Doing both of these either daily or several times a week before activity will help unlock tight hips, improve your movement, and protect your back and knees.
It’s one of the simplest ways to move more like a human should move — and most importantly, to get better, not older.
Hip stiffness can significantly impact your daily movements and overall quality of life. Maintaining good hip mobility is crucial, as it not only improves your range of motion but also prevents compensatory stress on other joints like your knees and lower back, which can lead to pain and injury. The two exercises highlighted—the Hip Airplane and the Clock Lunge—are practical, easy-to-perform movements that target hip flexibility, stability, and strength. The Hip Airplane exercise is excellent for balance and hip stability, promoting controlled movement by engaging core muscles as you rotate your torso while holding your leg steady. This movement mimics real-life activities that require balance, making it excellent for both rehabilitation and athletic training. When doing this move, focus on controlled breathing and a steady gaze to enhance concentration and improve proprioception, which is your body’s sense of position in space. The Clock Lunge complements this by mobilizing the hip joint through multiple angles of movement. Imagining standing in the centre of a clock helps guide your leg through various positions, ensuring a comprehensive stretch and strengthening regime for surrounding muscles. This exercise not only loosens tight hips but also improves hip joint coordination, which is essential for activities like walking, running, or climbing stairs. Regularly incorporating these exercises into your routine can ease hip pain associated with stiffness and inactivity. They also contribute to better posture and reduced risk of falls, especially for older adults. It’s recommended to perform these exercises several times a week, ideally before activity, to prepare your hips for movement and protect vulnerable joints. Remember, hip mobility is a foundational element of functional movement. Simple, consistent exercises like the Hip Airplane and Clock Lunge invite you to move better and age gracefully by maintaining joint health and minimizing discomfort. By integrating these into your daily routine, you follow the philosophy of #getBETTERnotolder, emphasizing progressive improvement in your physical well-being.
Ooooh, this is so good!