Check if your hips are tight: Here are two simple methods to diagnose and two stretch exercises to alleviate discomfort
In the realm of physical fitness, maintaining hip mobility is of utmost importance. This article explores the benefits of hip-strengthening exercises and gentle stretches, as advocated by physiotherapist Calum Fraser, the CEO and owner of Advantage Physiotherapy.
Calum Fraser, a seasoned professional with 19 years of experience, emphasizes the significance of hip mobility for activities such as squats, lunges, and overall well-being. He consults for national and international sporting teams and multinational corporations, lending his expertise to a diverse range of clients.
One such exercise that focuses on the inner hip muscles is the Frog Stretch. To perform this stretch, one should be on all fours, spread knees apart, keep hips in line with knees, and bring elbows flat on the ground.
Hip-strengthening exercises can help keep one steady during squats and lunges, and can improve the resilience of hip muscles, counteracting the effects of sitting all day. Moving hip flexors through their full range is key to mobility for the long haul and can help ease off back pain, hip pain, and knee pain.
The squat test can be used to test hip mobility. If you are unable to squat to parallel or below, or if you need to lean forward a lot during the squat test, your hips might need mobility training. The Thomas test is another method used to assess hip mobility, and if your lower back is off the bench or if your dangling leg is not pointed straight down, you probably have tight hip flexors.
Emma Burgon-Kisby, a ports therapist, strength and conditioning coach, and founder of Lincs Injury Clinic, also stresses the importance of hip mobility. She suggests including gentle hip stretches in your routine to improve flexibility and reduce the risk of injuries.
To improve thigh mobility, you can try a variety of methods such as wide squats, lunges with leg lifts, and hip circles performed daily. Additionally, yoga, Pilates, and fascial training help increase hip and thigh flexibility through targeted stretching and mobilization exercises.
For support in stretching routines, consider our guide to the best yoga mats. Remember, when performing these exercises, it is recommended to do so gently, and to stop immediately if something causes pain to avoid injury.
Performing gentle hip stretches and hip-strengthening exercises can indeed improve flexibility and reduce the risk of injuries, as suggested by Calum Fraser. So, let's prioritize hip mobility and reap the benefits it offers for our overall fitness and well-being.
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