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11 Hip Mobility Drills Can Eliminate Common Aches/Pains and Help You Move More Efficiently

December 12, 2013 by ptpt 8 Comments

A LOT of people have stiff hips.

Stiff hips can cause knee pain, low back pain and many other problems.

We have tight hips because we sit too much.

hips

Here are some clips from a recent mobility workshop at the gym.

Give these a try and get some of the rust out of those joints and muscles.

11 Hip Mobility Drills

1.  Open the Door

2.  Hip Flexor Stretch

3.  Quad and Hip Flexor Stretch

4.  Foot elevated, feet parallel, reach for the floor

5.  3 Way Staggered Hip Stretch

6.  Sumo Hip Stretch

7.  The Frogger Groin Stretch

8.  Advanced 1 leg frogger

9.  Seated Internal Hip Rotation

10.  Z Sit Torso Circles

11.  3 Way Glute Stretch

The goal of these hip mobility drills is to loosen up the muscles in the hip area, so you can move more freely and avoid unnecessary pain or injury in the knees, hips or back.

As you perform these hip mobility drills, some may be harder than others.  That is normal.

If one of the drills is very easy, then you do not need to add that drill to your exercise list.

The drills that are difficult are the ones that you need to work on and over time, they will become easier and you will move more efficiently.

We hope you find these drills useful!

Please let us know if you have any questions, by leaving a comment below.

In Case You Missed it:  15 Drills to Mobilize and Strengthen Your Feet and Ankles

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Filed Under: Blog, Recovery Tagged With: 15 Drill, Aches Pains, Can Cause Knee Pain, Causes Knee Pain, Drill, Foot, glute stretch, Gluteus Maximus Muscle, groin stretch, Hip, Hip Area, hip flexor stretch, Hip Flexors, hip mobility, Hip Roof, hip stretches, Knees Pain, Mobility Drills, Muscles Of The Hip, Muscular System, Stiff Hips, stretches for the glutes, stretches for the groin, stretches for the hamstrings, stretches for the hips

Comments

  1. Veronica Houweling says

    June 14, 2014 at 2:55 PM

    These look like good exercises -. I have a hip replacement – can I still do these?

    Reply
    • Corey says

      June 20, 2014 at 3:59 AM

      Veronica, I would consult with your doctor or physical therapist before trying any of these movements. You might also like to check out the ankle and upper back portion of this series. Hope it helps! 🙂

      Reply
  2. Catherine says

    August 29, 2014 at 5:40 PM

    These are awesome, Corey! I’ve done all of them before, but it was interesting to see how you split some of them to a 3 -part stretch. I never thought about it that way or have tried it that way. Lastly……I love the name “open the door, close the door.”

    Reply
  3. Madison murphy says

    September 3, 2014 at 4:41 PM

    I love doing these stretches. My hips are always tight and these help so much!

    Reply
  4. PJ says

    February 14, 2015 at 11:33 AM

    My hips may be the tightest of all time. I am a runner. When should I do these pre or post running.

    Reply
  5. Rey says

    February 16, 2015 at 11:54 AM

    How tall is the stool in the “Open the Door”?
    Thx.

    Reply
    • corey beasley says

      April 3, 2015 at 2:35 PM

      The higher the stool, the more challenging the drill Rey. The one we used is 24″, but you can start with a lower stool if needed. Hope it helps!

      Reply
  6. Quinton Alexander says

    July 27, 2015 at 8:33 AM

    I’m definitely going to incorporate these into my warm-ups and share them with my track team.

    Reply

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