Enhance your hip mobility with these three essential exercises, as advised by a professional expert.
In a bid to maintain hip mobility and prevent lower back pain, Coach Milad from Tailored Fit PT has shared several exercises that are easy to perform and require minimal equipment.
Tight hips can make everyday tasks more challenging and painful, and in some cases, can lead to lower back pain. An anterior pelvic tilt, caused by tight hips, can result in excessive lower back arching, potentially causing pain and discomfort. To combat this, Coach Milad recommends the Couch stretch into hamstring stretch, the 90/90 knee lift, and the Elevated hurdler stretch.
The Couch stretch into hamstring stretch is designed to keep hips more mobile, which helps avoid tightness that can contribute to lower back pain by preventing excessive pelvic tilt and strain on the back muscles. The 90/90 knee lift and Elevated hurdler stretch are also recommended exercises to improve hip mobility, and they are effective in preventing tightness that can lead to lower back pain.
Coach Milad advises performing these exercises regularly to improve movement and reduce discomfort associated with long periods of sitting or stiffness. For best results, these bodyweight-based exercises can be done with minimal equipment such as a pillow for knee support and a bench or sofa for elevation.
Tight hips can also cause issues with the knee and ankles, and they can significantly impact athletic performance, hindering squats, running speed, and jumping power. Incorporating small bouts of movement throughout the day can help combat hip stiffness.
Coach Milad has also shared three exercises to help strengthen achy knees. However, these exercises are not repeated in the list of exercises for improving hip mobility.
The Active Spine and Joint Institute also acknowledges the link between stiff and tight hips and lower back pain. By regularly performing these exercises, individuals can maintain hip mobility, improve their performance, and enjoy pain-free movement.
In line with the health-and-wellness focus on maintaining mobility and avoiding lower back pain, Coach Milad recommends the Couch stretch into hamstring stretch, the 90/90 knee lift, and the Elevated hurdler stretch as exercises derived from science, which are effective in promoting hip mobility and preventing issues in the knee and ankles. By integrating these exercises into one's fitness-and-exercise routine, individuals can ensure long-term benefits for their hip mobility, athletic performance, and overall lower back health.
