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Healthcare professional suggests these five hip flexor exercises to counteract the effects of prolonged sitting

Vary your hip movements for increased flexibility in your hips.

,   and  Administrator
2 min read
Dance dynamic movements around your hip area to boost flexibility and mobility in that region.
Dance dynamic movements around your hip area to boost flexibility and mobility in that region.

Healthcare professional suggests these five hip flexor exercises to counteract the effects of prolonged sitting

Long hours of sitting could lead to reduced hip mobility, resulting in stiffness and discomfort, warns physical therapist April Flood from Smith Physical Therapy. This issue arises due to the extended period of having the hips flexed – typically kept at a 90-degree angle – which shortens the hip flexor muscles and limits their motion.

"If you aren't actively working on your hip mobility, it's likely that you are not moving your hips through their complete range of motion," says Flood. This lack of movement leads to tight muscles and stiff joints, potentially causing discomfort and increasing the risk of injury elsewhere in the body, especially in the lower back and knees.

Hip mobility is vital for maintaining independence and executing daily activities such as putting on shoes, reaching into cupboards, cleaning, gardening, and even playing with your family. Limited mobility can shift the strain to other areas, hindering smooth movements.

Flood recommends the following five stretches to support better hip mobility:

  1. Abductor Stretch
  2. Stand with your feet in a wide stance.
  3. Bending your right knee, push your hips back while moving your torso to your right and reaching down to place your hands inside your right foot.
  4. Hold the stretch for three to five seconds, then repeat on the other side.
  5. Mermaid Stretch
  6. Sit on the floor with your right leg in front and your left leg to the side, with the foot pointing behind.
  7. Reach your right arm up and over to the left, then return to the starting position.
  8. Lean back to stretch your back, hip, and leg, then lean forward to stretch your front hip.
  9. Switch legs and repeat the sequence.
  10. Hip Drop
  11. Sit on the floor, with your knees bent and feet flat on the floor, wide apart.
  12. Let one knee drop inward, keeping the hips grounded.
  13. Return to center and repeat on the other side.
  14. Spiderman Stretch
  15. From standing, take a large step back with your left foot.
  16. Keeping your left leg straight, bend your right knee, lowering your hips, and place your hands on the floor inside your right foot.
  17. Repeat the arm lift five times, then switch legs.
  18. Psoas/Hip Flexor Stretch
  19. Get on one knee with your right foot on the floor in front of you, knee bent at 90 degrees.
  20. Tuck your tailbone under to feel a stretch in the front of your right hip.
  21. Deepen the stretch by reaching your left arm up and over to the right, completing five repetitions before switching sides.

Flood, a graduate of Clarke University with a bachelor's degree in Biology (2016) and Doctorate of Physical Therapy (2018), specializes in treating post-operative and non-operative patients, helping them regain their desired activity levels and improve their quality of life.

  1. Incorporating yoga, with its focus on flexibility and stretching exercises, could be beneficial for improving hip mobility and overall health-and-wellness.
  2. Engaging in fitness-and-exercise routines that promote flexibility, such as yoga or the stretches recommended by physical therapist April Flood, could minimize the risk of injuries related to reduced hip mobility and discomfort in other areas like the lower back and knees.

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