The Best Exercises for Improving Hip Muscle Mobility
August 26, 2022
August 26, 2022
Movement and flexibility have become challenging in the digital and gadget era of the last few decades and the recent pandemic. As a result, several vital body muscles remain unused for a long time, leading to fatigue and exhaustion. In addition, hip joint pain and spine issues are common in desk jobs, as we move these muscles the least while working. Therefore, specific exercises are suitable for us to increase the movement and flexibility of these muscles.
Many of us experience pain and discomfort in the lower back and hip joints. Following these exercises regularly will increase the hip strength of your body.
Hip muscles are the most vital parts of the human skeletal system. It builds up your body’s core and is the most reliable muscle for posture maintenance. The hip muscles work in coordination with the muscles of your spine, neck, shoulder, and lower limbs. The major muscles of the hip are gluteus medius and gluteus minimus. They help shift the body’s overall weight to avoid pressure on organs. In addition, it stabilises the pelvic region, improving overall mobility.
Several muscles aid in hip movement. These come under five major categories: Flexion, extension, adduction, medial rotation, and lateral rotation muscles.
Anatomically, flexion is a movement wherein the thigh, or lower limb muscles move closer to the abdomen. The muscles that aid in this type of movement in the hip area are as follows.
The extension is the opposite of flexion. The muscles that bring about this movement in the hip are as follows.
The 4-5 muscles of the adductor group are in the pelvis region. As a result, the thigh moves closer to the body’s midline. The hip muscles involved in this movement are as follows.
This movement happens when the legs are wide open to the lateral side. The muscles involved are.
Medial Rotation is the opposite of Lateral Rotation. The muscles involved are.
All these muscles have a unique function but act in a coordinated manner to bring about the hip’s movement, mobility, and flexibility.
Your hip movement involves all five muscle groups. Hence, it is essential to work towards strengthening and stretching these muscles for their smooth functioning. If you pay equal attention to all, you can be free from any hip-movement-related issues.
While talking about hip strength, the principal focus should be on increasing the flexibility and building the strength of the hip muscles mentioned above. The significant muscles are the gluteus medius and gluteus maximus. These muscles are involved in almost all the movements of the hip. Therefore, we mention here a few exercises on the same subject.
This exercise would require a resistance band. Opt for a thicker band for best results. The steps involved are here.
This exercise not only increases hip strength but also builds and stabilises the pelvic region, thus preventing exhaustion, injury, and weakness.
This exercise aids in strengthening the hip muscles, primary flexors and extension muscles. The steps are as follows:
This exercise is specific to the quadriceps muscle and hip muscle. The steps are as follows:
Regular exercise stabilises and strengthens your entire lower back, hips, and limbs.
It is a changed version of squats granting more benefits. It involves a resistance band. The steps are listed below.
It is the only exercise that strengthens and activates all your hip muscles.
This exercise focuses on all the muscles of the lower back. It would require a dumbbell.
First, you must focus on strengthening your hip muscles. The next step is increasing the flexibility of the hip muscles and lower back as strength and flexibility define fitness.
Some of the best exercises are below.
This exercise aids in stretching and mobility. In addition, all the hip muscles get activated because of this exercise.
This exercise focuses on improving the balance and mobility of your hip and hamstrings.
This exercise is undoubtedly good for patients having arthritis. It ensures maximum flexibility in the lower part of your body.
This exercise aids in the stretching of your lower back and glutes. It is like a knee-chest exercise.
This exercise is considered the advanced one on the list. It aids in the mobility of the thighs as well.
It is the most common exercise suggested to everyone with a tight hip. It is the easiest one to do.
Weak or tight hips mean there is an issue with the flexor muscles of the hip. It may be a problem in walking, standing, and even sitting.
There are several causes of stiffening or weakening of hip muscles. The major ones are:
Both tight and weak hips are because of flexor muscles. They have a common cause: prolonged hours of sitting in the same position. While weak hips only affect the hip area, tight hips are associated with lower back and spine issues.
Several exercises may strengthen particular weak hips. You can strengthen weak hips if you practise these exercises regularly.
By the name, it may sound like climbing a mountain. But fret not; that is not the case with this exercise. You can perform this exercise at home too.
This exercise is specifically for hip movement.
These are the major exercises focusing on weakening hip flexor muscles. Apart from this, opting for resistance band training strengthens the hips.
Although the cause for weak and tight hips is the same, the treatment for both is not the same, i.e. the exercises that cure weak hips can be dangerous for tight hips. Therefore, a few exercises to cure tight hips are listed below.
The squat is the most common exercise for all hip-related problems. In addition, It ensures strength, mobility, and flexibility. It is an all-in-one package. These are easy to perform as well.
Eventually, when the flexibility of your hips increases, you can add weights to the squats.
Apart from this important exercise, you can also perform lunges, and straight leg raises for tight hips.
It is important to cure tight and weak hips as soon as possible, as they are detrimental and can cause several disadvantages like the following.
Several exercises can help you improve your weak or tight hips. Exercises are a great prevention strategy and can be a preventive measure in the initial stages. But, suppose you are experiencing severe pain in the lower back and negligible mobility. In that case, it is best to see a physician.
The hips are the most significant part of the human body. A slight change in their structure can lead to dire consequences, as you may not even be able to walk correctly. Regular exercise and a proper diet are the only solutions to maintain hip strength. Building hip strength means increasing the overall core strength of your body. In addition, the hip is the only connection between the upper and lower body. Thus, it is wise to maintain it with proper care.