Feel like your hips are stiff and achy after a day at the desk?
While pain in this region can result from injury, it can also stem from spending too much time sitting and not enough time moving, according to physical therapist Jennifer Brando.
“If you consider that an average adult sits between six to eight hours a day, it’s a long time to have your hips in the closed position without stretching intermittently.
“Over time, your flexors will shorten, and the glutes become a little weak from being in the state of extension,” says Brando, who's a rehabilitation manager at Hoag Orthopedic Institute
Stretching might provide some immediate relief for tight hips, but it’s only half of the equation. Brando emphasizes that building strength is just as important in improving hip health.
“Strengthening your hips supports your core, protects your joints and will even help with balance,” says Brando.
If you’re looking for a routine that will help with hip mobility and strength, try this 10-minute routine from Lindsey Bomgren, a NASM and ACE-certified trainer and founder of Nourish Move Love.
All you need is an exercise mat and your bodyweight to get started.
How to do the hip workout
This efficient workout is split into two: the first five moves take your hip flexors through their full range of motion with dynamic stretches.
The second half features five strengthening moves to build stability and reduce the risk of injury.
Bomgren suggests performing each move for 30 seconds, but if you feel like you need more time she encourages you to hit pause on the video and adjust the workout to your needs.
The idea is to complete this workout daily, either before a run, after work or on your lunch break, to help counteract the negative effects of prolonged sitting.
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