Latest news with #hipmobility
Yahoo
20-07-2025
- Health
- Yahoo
Forget tight hips — try these 5 mobility moves to unlock stiff hips and build stronger glutes
When you buy through links on our articles, Future and its syndication partners may earn a commission. Tight hips don't discriminate. Whether you deem yourself an unofficial athlete with how active you are, or you spend hours sitting at a desk or on the couch, stiff hips can catch up with you. The good news is you can ease that tightness and improve your mobility with just a short series of simple mobility exercises. You might be thinking, I'm going to tune out if this involves deep squats and endless lunges. Stick with me because I've found a routine on the Instagram account led by yoga and Pilates trainer Sara, who has put together five dynamic, flowing mobility moves that keep things interesting and actually improve your range of motion and flexibility. Before you try this, keep in mind that it's labelled as an intermediate hip mobility routine. If you've done hip mobility exercises before, or you've tried a few yoga or Pilates sessions with similar moves, you should be fine to get stuck in. If not, I can point you to some beginner-friendly routines to help you start mobilising your hips safely. One tip from me, having given the routine a go: it's a smart idea to do these moves on one of the best yoga mats. A good mat gives you the grip and support you need to move with confidence and stay comfortable the whole time. Watch this 5-Move Hip Mobility Routine Wipers x8 each side Knee taps x8 each side Fire hydrant x10 each side Pigeon + leg stretch x8 each side Three-legged dog + side lunge x8 each side I've listed the moves above, but there's a bit more to each than their names suggest. It took me a few watches of Sara's demonstrations to really get the hang of them, so I'd recommend watching her videos too if you want to give the routine a proper first try. What are the benefits of this routine? If your idea of opening up your hips before or after a workout begins and ends with a few "open the gate" swings or "fire hydrant" exercises, I get it. Those moves are great warm-ups and definitely have their place. But after trying this five-move mobility routine from trainer Sara, I realized that mobilizing your hips should not be limited to just your warm-up because they deserve more regular attention and care. After trying this, I realized that mobilizing your hips should not be limited to just your warm-up because they deserve more regular attention and care. This sequence gets into those deep, sticky areas around your hips where tension tends to build from sitting, running, lifting, or simply existing. You're not just flapping your legs around. Each move gently guides your hips through a fuller range of motion to help release stiffness and make everything feel less locked up. At the same time, it activates your glutes, which can sometimes check out when your hips are tight or overworked. Switching them on gives you a stronger foundation. You'll feel more stable during squats, runs, and everyday movements like climbing stairs or picking something up off the floor. And while this routine is only five minutes long, regular practice can have a big impact on your posture. Releasing hip tightness and building strength in the right areas helps you move better and stand taller without trying to force it. If you're new to hip mobility, we've got you covered with this simple exercise that reduces stiffness in your hips and boosts mobility, recommended by a personal trainer. We've also shared a simple 12-minute yoga routine that helps relieve hip pain and improve lower body flexibility. More from Tom's Guide Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. Don't own a smartwatch? Strava's app update just made phone tracking way better Ditch crunches — try these 5 kettlebell exercises instead to sculpt your abs, strengthen your core and improve balance Runners, you need to read this — study suggests a simple training tip could be the key to avoiding injury
Yahoo
05-07-2025
- Health
- Yahoo
The 5 Hip Stretches I Swear by To Stay Pain-Free in My 60s
As you age, a sedentary lifestyle can cause a whole host of issues, one of the most prominent being the range of motion (ROM) in your hips. Without a generous ROM, you put yourself at risk of muscle fatigue, hamstring pain, lower back discomfort, impaired movement, and injury. Mobility training is key to keeping your hip flexor muscles—including the iliacus, psoas, pectineus, rectus femoris, and sartorius—in top shape, as they stabilize your lumbar spine and promote healthy daily movement. We spoke with Jerry McCollow, physical therapist at Foothills Physical Therapy at Confluent Health, to learn five hip openers he swears by that keep him pain-free in his 60s and active in triathlons. 'My 66-year-old hips have served me well, but I need to do regular maintenance on them,' McCollow, who's been a physical therapist for 40 years, explains. 'I have two dynamic stretches and three static stretches that are part of my daily routine. Fitness is better than brute strength. All of these exercises are easy and comfortable to do.' Now, let's dive into the hip openers that keep McCollow pain-free, mobile, and active in his 60s. You can easily weave them into your own fitness routine.'[This exercise] opens up the front of the trailing hip, as well as the chest and ribs,' McCollow explains. 'The abdominal muscles contract eccentrically to control lumbar extension and pelvic tilt, as they do in running.' Begin standing tall with your feet hip-distance apart, arms at your sides. Activate your core. Take a big step forward with your left foot. Lower into a lunge until your knees form 90-degree angles; your back knee should hover just above the ground. Reach both arms overhead. Press off your front heel to return to the start position. Complete 10 to 15 reps on each side. 'This exercise puts one hip into adduction (toward the midline) and one hip into abduction (away from midline). I love this because it works the gluteus medius muscle (hip abductor) eccentrically, like it works in walking or running,' McCollow tells us. Begin standing tall, feet hip-distance apart and arms at your sides. Engage your core and maintain a tall chest. Take a big step to the left. Bend your left knee, press your hips back, and lower into a side lunge. At the bottom, reach both arms overhead, keeping your spine elongated. Press through your left heel to return to the start position. Complete 10 to 15 reps on each side. '[This move is effective] because most of us spend so much time sitting, and then using our hip flexors on a bike ride to pull up the lagging pedal while the other leg pushes down the other pedal,' McCollow says. 'I also want to see my runners getting the trailing knee behind the hip in the late stance phase. This hip mobility unloads the low back and creates efficiency in the gait pattern.' Begin in a half-kneeling position on a mat—one knee on the floor and the other foot flat ahead of you. Shift your body weight forward, allowing the hip of your back leg to move forward. Keep a tall torso and engaged core. Hold the stretch on each side for 10-15 seconds, completing 5 reps.'This simple exercise [helps] me get my shoes and socks on during the transition from swimming to running. I'm also going into relaxation mode at this time,' McCollow explains. Lie flat on your back with bent knees and feet flat on the ground. Position your left ankle over your right knee to assume the 'figure 4' position. Gently apply some pressure on your thigh to increase the intensity of the stretch. Make sure your head and shoulders are relaxed. Hold the stretch on each side for 10 to 15 seconds, completing 5 reps. 'This is where I get deeper into relaxation breathing,' McCollow says. 'After about two to three reps, I can feel my small lumbar intrinsic muscles completely letting go.' Lie flat on your stomach with your legs extended behind you. Bring your elbows under your shoulders, keeping your forearms parallel and hands pressed into the ground. Slowly lift your chest off the floor, pressing into your forearms as you do so. Gaze forward. Hold the position for 30 seconds. Rest flat for 30 seconds. Repeat 5 times. The 5 Hip Stretches I Swear by To Stay Pain-Free in My 60s first appeared on Men's Journal on Jul 4, 2025
Yahoo
30-06-2025
- Health
- Yahoo
The Surprising Benefits of Deep Squats as You Age — and Why You Should Start Now
As we age, many of us notice our bodies don't move quite the way they used to. Tasks that once felt effortless—like bending down to tie your shoes, getting up from a chair, or even walking comfortably—can start to feel stiff or challenging. One of the most common culprits behind these frustrations is decreasing hip mobility. Our hips are central to nearly every movement we make. They connect our upper and lower bodies and support our weight during walking, standing, climbing stairs, and more. When hip joints stiffen or weaken, it can set off a chain reaction of problems—like poor posture, muscle imbalances, and an increased risk of falls. This is especially concerning for older adults. According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of injury and death among seniors, with women disproportionately affected. In fact, about 75% of hip fractures occur in women, and complications from such injuries can be severe. But here's the good news: You don't have to accept stiff, achy hips as an unavoidable part of aging. One of the most effective ways to maintain and improve hip mobility is by incorporating deep squat variations into your movement routine. Think about all the simple actions you do every day: stepping out of bed, standing up from a chair, walking across the room, or bending down to pick something up. Your hips play a role in every one of these movements. Over time, due to inactivity, injury, or simply the aging process, the muscles and joints around your hips can become tight or weak. This limits your range of motion, affects balance, and can make these basic activities more difficult or even unsafe. Loss of hip mobility also tends to contribute to lower back pain and knee problems since those joints try to compensate for the restricted movement. Maintaining healthy hips isn't just about comfort—it's about preserving your independence and quality of life as you age. Deep squats have been a natural part of daily life for many cultures around the world for centuries. In regions across Asia, Africa, and indigenous communities, people commonly rest or work in deep squats. This position keeps their hips, knees, and ankles strong and flexible. In contrast, modern Western lifestyles often replace squatting with prolonged sitting in chairs, which can cause joints to stiffen and muscles to weaken. Reintroducing deep squat variations to your routine can reverse some of this stiffness. Not only do these movements promote flexibility, but they also build strength in key muscle groups—such as the glutes, quadriceps, hamstrings, and core—that support your hips and pelvis. Beyond flexibility, deep squats help enhance muscle strength around your hips and legs. Strong muscles provide better support for your joints, which reduces the risk of falls and injuries. Additionally, these movements engage your core and pelvic floor muscles, which play a crucial role in maintaining balance and posture. Improved balance is vital because it decreases the chances of falls, which are a leading cause of hospitalization and disability among older adults. Strong hips and legs help you recover more easily if you do stumble, preventing minor slips from becoming serious injuries. Many people hesitate to try deep squats because of concerns about knee pain, lack of flexibility, or fear of injuring their joints. However, research and practical experience show that when done with proper form and appropriate modifications, deep squats are safe and beneficial—even for those with mild joint discomfort. If you have knee pain, it often results from incorrect technique rather than the squat movement itself. Adjusting the depth, using support such as a chair or wall, and progressing gradually can help you build strength and flexibility without pain. Flexibility improves with consistent practice, so starting with small, manageable steps can lead to significant gains over time. Far from being harmful, deep squats can actually improve joint function and resilience when incorporated wisely into your routine. As a certified personal trainer and someone approaching 60 myself, I can attest to the transformative power of deep squats for aging bodies. They've helped me maintain mobility, reduce stiffness, and improve my overall strength and balance. For women especially, incorporating these movements supports pelvic floor health—a benefit often overlooked but essential for long-term wellbeing. In my experience, the key is starting where you are and respecting your body's limits. With patience and practice, deep squats can become a comfortable, empowering part of your fitness journey. The benefits of deep squat variations extend far beyond fitness—they impact how well you live your daily life and how independent you remain as you age. Incorporating these movements helps maintain hip mobility, strengthens key muscles, enhances balance, and supports better posture. All these factors contribute to reducing your risk of falls and injuries and help you move through your day with greater confidence and ease. If you've been avoiding deep squats because they sound difficult or intimidating, remember that many modifications and progressions exist to fit every fitness level. You don't need to go deep immediately; even small changes can make a difference over time. Investing in your hip health now is one of the best gifts you can give your future self. After all, staying mobile and strong means staying independent—and that's priceless at any age.
The Independent
08-05-2025
- Health
- The Independent
The exercise more effective than stretching for tight hips
Tight hips are a common complaint often addressed with stretching, but a movement mechanics expert suggests there are more effective methods. Tightness can stem from the nervous system protecting the body, habitual postures like sitting, or instability in the hip joint. Instead of stretching, focus on strengthening surrounding muscles like glutes and adductors to improve hip stability and range of motion, Training Stimulus founder Ash Grossmann says. The "Stimulus Six Lunges" exercise, involving lunges in six directions, is recommended to work the hip through various planes of motion. Performing this exercise daily can improve hip mobility, and it can be progressively overloaded for strength and performance gains.
