Stiff or tight hips can be rather inconvenient. They affect so many other functions of the body, so take some time out of your day to improve mobility and movement in your hips.
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We become less agile as we age and might notice stiffness in our hips that linger longer than we’d like. Apart from age, our hips might suffer because of long periods spent at a desk. Stiff hips are not just inconvenient, they can affect the way we walk and pull on the lower back, leading to all sorts of other issues. But the good news is that our hips are quite resilient. With a couple of mindful movements, you can reclaim a sense of fluidity and ease.
Gentle openers
The objective isn’t to become flexible overnight but rather to get blood flow back into the joints:
- Stretch 1: Sit on the floor or a bed with your feet together and knees dropped to the sides. Put cushions under the thighs if it feels too strenuous. Lean forward slightly and breathe.
- Stretch 2: Lie on your back and bend the knees. Cross your right ankle over the left knee. Gently lift the left knee to your chest if you can.
Mind your muscles
It’s vital to strengthen the muscles that support the hip socket:
- Glute bridges: While lying on your back with feet flat on the floor, lift your hips toward the ceiling and squeeze at the top.
- The standing gate: Stand and hold onto a chair. Lift one knee and make a circle in the air, slowly.
Stretch while sitting
This you can do at your desk or riding in a car:
- Sit in a chair with your back straight. Place your right ankle on your left knee. Move your torso gently forward, and hold the stretch for about 60 seconds. Then repeat on the other side.
Final Thoughts
Anything that affects hip mobility, especially as we age, needs to be addressed. It doesn’t have to take extra time or effort. Just be consistent and work gentle movement into your routine. Ten minutes of stretches before your shower or in your lunch break will make a world of difference.
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Feature image: Pexels
