Why Your Hips Are Begging for Attention

If you're clocking in hours at your desk, your hips may be paying the price. Limited mobility in our joints can lead to a higher risk of injury, explains fitness expert Cody Braun, C.S.C.S. But fear not, incorporating hip mobility exercises into your routine can help loosen tight muscles, reduce injury risk, and alleviate pain from prolonged sitting.

Top Exercises for Hip Mobility

From the Pigeon pose to the Lying Scorpion Twist, we've rounded up 13 essential exercises to help increase your hip mobility. Each movement is designed to target tight areas, improve flexibility, and strengthen the muscles around your hips. Whether you're a seasoned athlete or a desk jockey, these exercises can offer relief and improve your overall mobility.

1. Pigeon Pose

This pose stretches the hip rotators and flexors. It's perfect for undoing the stiffness that comes from sitting at a desk all day.

2. Catcher's Shift

Imitate a catcher's stance to open up your hips and improve flexibility. This simple squat can make a big difference in your hip mobility.

3. Cow Face Pose

A unique pose that targets the hips and thighs, promoting flexibility and relief from tightness.

4. Rotating Hip Stretch

An effective stretch that targets the hips and encourages rotational mobility—a must-try for anyone experiencing hip stiffness.

5. Happy Baby Pose

This playful pose is not only relaxing but also excellent for stretching the inner groins and hips.

6. Lying Scorpion Twist

A dynamic stretch that opens up the hip flexors and engages the core for improved mobility.

7. Frog Pose

Get into this pose to deeply stretch your inner thighs, groins, and hips. It's a challenging but rewarding posture.

8. Butterfly Stretch

A seated stretch that gently works the hips, thighs, and lower back. Perfect for a midday break from sitting.

9. Bound Angle Pose

This seated pose helps open the hips and thighs, promoting flexibility and comfort in the lower body.

10. Runner's Lunge

Step into this dynamic stretch to target the hip flexors, improving mobility and easing tension.

11. Low Crescent Lunge

A powerful stretch for the hip flexors that also strengthens the lower body. Ideal for anyone looking to improve their hip mobility.

12. Hip Quad Hamstring

This comprehensive stretch targets the hips, quads, and hamstrings, offering a full lower body mobility workout.

13. Child's Pose

A restorative pose that stretches the hips, thighs, and ankles while relieving stress and tension.

By incorporating these exercises into your daily routine, you can improve your hip mobility, reduce the risk of injury, and alleviate discomfort caused by long periods of sitting. Remember, consistency is key to seeing improvements, so make these exercises a regular part of your fitness regimen.

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