DIY Mobility - Hip Freedom Sequence for Tight Hips
How often have you tried to move or self massage your way out of discomfort or pain only to feel like you’re getting nowhere? While everyone is unique in the reasons behind why they may feel or move a certain way, there are some fairly basic “movement snacks” you can give your body that generally speaking will a great break in the day for most stuck sitting or perhaps in one position for too long. After all, the best posture is the next posture, so keep moving around when you can taking little movement snack breaks here and there.
In this week’s DIY recovery practice, we showcase a short and sweat routine for the hips. Think of it like a great substitute for the typical stretch or self massage move you may have been trying and give it a go. .
If you missed our last video on supercharging how you stretch, follow this link.
Unlocking Tight Hips: DIY Hip Freedom Sequence
That not so fun grip of tightness and/or discomfort in your hips… wishing for the relief of a skilled massage therapist's touch? While a professional massage can work wonders, there's something empowering about having a solution right at your fingertips, in the comfort of your own space. This DIY hip freedom sequence is crafted to liberate your hips from stiffness and restore their natural motion that you can then take with you or simply use to break up the monotony of the days posture.
Of course, tight hips can arise from a variety of sources—long hours of sitting, lack of movement, or even intense physical activity. Regardless of the cause, the outcome is often the same: restricted range of motion, discomfort, and sometimes, pain. But fret not, give this sequence a try. It’s quick and fairly simple.
By targeting the surrounding hip tissue and fostering glide and elasticity, these exercises help alleviate tightness, reduce discomfort, and heighten overall body awareness.
Why Hip Freedom Matters
Your hips are the linchpin of virtually every movement your body makes. Whether you're walking, running, or simply bending down, your hips are at the epicenter. When they're tight and constricted, these movements can become a little wonky (technical jargon), leading to inefficiency and discomfort.
Hip “freedom” exercises counteract this tightness by stretching and temporarily releasing tension in the muscles surrounding the hip joint. By restoring mobility and flexibility, they facilitate smoother, more fluid movement, enhancing your overall physical performance and comfort. Rotational movements can also be really nice when combine with the flexing and extending of the hip since the hips do possess the ability to cover a wide range of motions and distance.
Simple DIY Hip Freedom Sequence
Start by lying face down on the ground. Alternate tapping your heel to your glute, noting any differences between the sensations in each leg. Choose the leg that feels tighter or more restricted. Keep that leg bent at a 90-degree angle, while the other leg extends out to the side. Keep your hips flat on the ground and avoid any movement. Begin rotating the bent leg in and out, creating a deep stretch in the hip joint. Repeat this motion about 10 times.
Next, circle the same leg. Start with small circles and gradually increase their size. Explore the full range of motion, feeling the rotation in your hip joint. After 10 circles in one direction, switch to the other direction.
Still focusing on the same leg, reach back and grab hold of the ankle, bringing your leg into a quadricep stretch. Use a yoga strap if needed to make the reach more comfortable. Hold the stretch for a few seconds before releasing and repeating 6 or more times. On the final stretch, hold the quad stretch and, bracing with the opposite hand, circle the kickstand leg. Perform 5 circles in each direction, feeling an increased stretch in both legs.
Return both legs to the ground, lying flat, and alternate tapping your heel to your glutes once more. Notice any changes in sensation. Repeat the entire sequence on the other leg.
Embrace the Freedom!
Incorporate this hip freedom sequence into your routine whenever you feel the need to get a posture change, facilitate some suppleness into your hips, or just want to get a little movement snack. With consistent practice with routines like this, you'll experience a significant improvement in flexibility, range of motion, and overall comfort. Say goodbye to tight hips and hello to freedom of movement—all without the need for a massage therapist on standby.
Interested in learning new ways to maximize your mobility or perhaps some expert hands to help you with any current or ongoing issues? Book your first appointment with a 15% discount here using code MT15.
As always, we will be back again soon with more DIY recovery, mobility and massage; but if you have a specific issue or area you would like to see us cover in one of these, let us know.