Assess your hip flexibility at home with these three easy mobility assessments:

Assess your hip flexibility at home with these three easy mobility assessments:

In the hustle and bustle of modern life, tight hips can become a common issue, causing discomfort in the lower back, hips, knees, and feet. If you find yourself struggling with tight hips, there's good news! With a few simple exercises, you can improve hip mobility and loosen those tight hip flexors right at home.

One test to assess hip mobility is the 90/90 hip stretch, which primarily tests the ability to rotate the body to the side. If your body doesn't rotate smoothly during this stretch, it's likely that hip mobility needs improvement. The Thomas test is another useful test to check hip flexor and quad tightness.

To improve tight hip mobility, incorporate a combination of static stretches, dynamic mobility exercises, and strengthening moves focused on the hips. Here are some key exercises:

1. Static Hip Internal Rotation Stretch: Lie on your back with knees bent and feet wide, then lower knees side to side, holding each side for 30 seconds. For a deeper stretch, cross your lower leg’s foot over the opposite knee.
2. Dynamic Standing Hip Circles: Standing hip-width apart, lift your knee 90 degrees and move it in controlled circles forward and backward, alternating legs for 3–10 reps each direction.
3. 90/90 Heel Taps and Frog Lifts: These mobility stretches target hip rotation and flexor lengthening and can be done daily with a few minutes dedicated.
4. Hip Flexor Stretch: A common stretch where one knee is placed forward bent and the other leg extended back, lowering hips to stretch the hip flexors.
5. Butterfly Stretch and Seated Straddle Stretch: These increase flexibility in the hips and inner thighs, supporting better mobility.
6. Heel-to-Buttock and Hip Abduction Exercises: These strengthen hip muscles and promote flexibility; for example, standing leg lifts to the side and bending the knee to bring heel to buttock, holding 20 to 30 seconds per rep.
7. Mini Squats: Help improve hip and knee mobility by controlled bending, keeping feet flat and back straight.

A simple routine to follow might be:

1. Warm up with standing hip circles (3-10 reps each leg, both directions).
2. Perform the static hip internal rotation stretch on each side, holding 30 seconds.
3. Do the hip flexor stretch on each side, holding 20-30 seconds.
4. Include the seated or lying butterfly stretch for 30 seconds.
5. Add strengthening movements such as heel-to-buttock and hip abduction exercises (5-10 reps per leg).
6. Finish with mini squats (10 reps).

Doing this routine daily or at least 3-4 times per week can gradually loosen tight hip flexors and improve hip joint mobility.

For easy-to-follow sequences, consider brief hip mobility flow videos like the 3-minute routine by Dr. Kristie Ennis, which offers a safe way to release tension without equipment. Consistency and proper technique (maintaining core engagement and avoiding momentum) are key to seeing improvement without injury.

Remember, shortened hip flexors, caused by prolonged sitting, can make it uncomfortable to stand up from a chair or extend the leg backwards when running or walking. So, take a moment to stretch, move, and improve your hip mobility today!

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Engaging in a regimen of fitness-and-exercise focused on hip mobility can significantly reduce discomfort in the lower back, hips, knees, and feet. Science has presented various therapies-and-treatments through exercises like the 90/90 hip stretch, the Thomas test, and a routine including the static hip internal rotation stretch, dynamic standing hip circles, the hip flexor stretch, butterfly stretch, seated straddle stretch, heel-to-buttock exercises, hip abduction exercises, and mini squats. This health-and-wellness practice can help improve tight hip mobility while reducing the negative effects of long periods of sitting on hip flexors.

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