Many of us experience low back tightness in our daily lives. Those of us that sit a long time either traveling at work or just in front of your favorite TV show often complain of stiffness. Much of this can be attributed to the hips experiencing tightness causing different muscles to work when they’re not supposed to and others to not work when called upon.
Try these drills to loosen up your hips. These can be done anytime whether first thing in the morning, prior to exercise or if you have been sitting for a long period of time or know you will be soon.
- Assume an all fours (quadruped) position. Hands are directly under the shoulders, knees are directly under the hips with feet straight behind. You should look like a baby about to start crawling.
- From this position make large circles with your left leg. Bring the left foot straight back, around to the side and back in towards the start. Make the circles large enough for the movement but not so big that your right side dips down or away. Maintain a stable spine as much as possible. Perform 5 circles clockwise and 5 circles counterclockwise.
- Take your left leg straight back behind you so it is parallel to the floor. Rotate only your ankle clockwise and counterclockwise 5 times each. Do not move your leg, only rotate your ankle.
- Next, with your left leg in the same position do hip internal and external rotations by rotating your entire leg at the hip so your foot rotates in towards your body and then away from your body all the while keeping your leg straight. Rotate 5 times in and 5 times out.
- Finally keeping your leg straight make small circles with your entire leg, 5 times clockwise and 5 times counterclockwise.
- Repeat this sequence with the right leg.
As always perform these drills to your comfort level and do not allow yourself to exceed a range of motion that causes pain or discomfort. If you experience pain or discomfort while doing these drills stop immediately. Take rest breaks as necessary and check that your breathing is normal.
When complete slowly stand up and walk for a few minutes and enjoy the new found mobility in your hips.