Getting older

As we age, we experience natural wear and tear on our joints and decreased elasticity in muscles, limiting hip flexibility. Moving less often can also lead to increased stiffness in the joints and tightness in the surrounding muscles, causing you to experience pain in your hips. Your posture may also get worse, and good hip mobility helps with pelvic and spinal alignment. When your hips are more mobile, your body doesn't need to compensate with more movement elsewhere— removing stress from your lower back and knees.

Pregnancy + postpartum 

In addition to getting older, hip mobility exercises are important to do during pregnancy. Hormonal fluctuations, such as Relaxin, during pregnancy can cause your ligaments to relax and stretch as your pelvis widens. Changes to your body can cause postural changes resulting in increased pressure on the hips and low back. You’ll need to safely stretch and strengthen your hips to increase flexibility and stability. Maintaining hip mobility can also help safely prepare the body for delivery. After delivery, lifting and carrying your baby can be hard on your joints and lead to muscle imbalances. Prolonged sitting while breastfeeding can also cause stiffness and tightness in the hips. For all of these reasons, it’s important to keep up with your hip mobility exercises during pregnancy.

• ½ kneeling hip flexor stretch with pelvic tilt: Start in a half-kneeling position with your right knee on the floor and your left foot flat on the ground (placing it in front of you at a ninety-degree angle). Square your hips and face forward, then begin engaging your core muscles. Tuck your pelvis under and flatten your lower back to enhance the stretch in your hip flexor. Gently begin to push your hips forward—you’ll feel a stretch in your right hip and thigh.
• Hip CARS: Hip controlled articular rotations (or CARS) can be done in standing or in quadruped (on your hands and knees). Hip CARS is one of the best exercises for improving joint mobility. Begin by getting on your hands and knees, then open your knee out, keeping your foot in alignment with the knee. Follow up by internally rotating your hip as you pull your knee up behind you and back against your chest. You also can do this in standing which is beneficial for your balance!