- They are the hinge that connects the upper and lower parts of our body, so you should take better care of them.
- Hip stiffness limits movement, causing pain in the knees and lower back.
- Exercises like the deep squat, butterfly stretch, and pigeon pose improve hip mobility and overall well-being.
We often only remember certain body parts when they start causing problems. The hips, for example, are so important yet often neglected. They serve as a kind of boundary between the upper and lower body. In running, their role is essential: they are responsible for lifting and propelling the leg forward, stabilizing the pelvis, and helping absorb impacts with the ground. The hips should be kept mobile and flexible to allow for maximum stride length. Excessive stiffness, which can result from sitting for long periods or intense training, not only limits your range of motion but can also strain the knees and lower back, leading to pain.
For this reason, just as it’s important to focus on strengthening the calves and hamstrings or stretching the piriformis and iliopsoas, it’s crucial to also dedicate time to hip mobilization. Your performance and overall well-being will benefit from it.
3 exercises to work on hip mobility
- Deep squat
Start standing with your feet slightly wider than shoulder-width apart, toes pointed outward. Begin lowering your pelvis down, gently leaning your torso forward without rotating your knees inward. Bring your hands together in front of your chest in a prayer position while your elbows press against the inside of your knees.
2. Butterfly stretch
A classic that most of us learned in elementary school. Start seated and bring the soles of your feet together, opening your knees outward. You can either hold your feet together with your hands or rest them on your knees. Avoid bouncing; instead, hold the position while keeping your back straight.
3. Pigeon pose
One of the most effective exercises for deeply relaxing and stretching the hips, especially after running. Start in a high plank position (with arms extended), then bring your right knee toward your right wrist and lower it to the ground. Your right foot should move toward the left side of the mat. Slowly lower your hips toward the floor. This is a challenging pose, so move step by step and avoid any jerky movements.