Struggling with hip flexibility? Try these five dynamic movements, all endorsed by physical therapists, for a vast improvement in mobility.
Aching hips got you down? That's where this hip routine comes in. I stumbled upon a TikTok post by physical therapy student Mircea Gavrila, and it's a game-changer.While my trusty post-workout stretches like butterfly and half-pigeon are still top-notch, it's clear there's more to loosening up those stubborn hips.
But does this approach actually work? I had a chat with W. Zach Smith, the proprietor of HIDEF Physical Therapy, to find out. With a background in exercise science and a specialization in sports rehab and orthopedics, Smith is the co-owner of seven physical therapy clinics across the Pacific Northwest and New Mexico.
So, what does Smith think? "In general, I like to do dynamic mobility for the hips before exercise or activity, and if I am going to do static stretching, I will do it afterwards for the cool-down," says Smith.
He explains that dynamic stretching, which involves controlled movements that take joints through a full range of motion, is key to improving mobility before physical activity. On the other hand, static stretching, where you hold a fixed position for about a minute, is useful for reducing muscle stiffness after exercise.
Without further ado, let's dive into Gavrila's routine, along with Smith's expert take and my own experience of each exercise.
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How to do the Hip Routine:
- Hip CARs
Smith explains that while tight muscles might limit range of motion, dysfunctional muscles can also be the culprit. CARs, or Controlled Articular Rotations, help unlock some of that motion. My take: I found this move comfortable, with the stretch focusing on the outside of my hips and glutes.
- Lunge Hip Rocker
Smith praises this movement for its ability to provide a deep stretch while avoiding muscle guarding, the surrounding muscles tensing to protect a muscle. My take: I felt it up the outside of my hip on the leading leg and a good stretch up my groin on the trailing leg.
- Deep Hip Rocker
This move encourages hip flexion and external rotation, movements that aren't typically part of our daily routines. Smith suggests using TRX straps or a post for balance if needed. My take: Despite struggling to maintain balance, I felt the stretch deep in my hips and inner thighs.
- Heel Touch
This exercise focuses on activating the hip muscles and using available passive range of motion actively. My take: This movement activated muscles around my hip, and I felt the stretch around my glutes, upper thighs, inner thighs, and groin.
- Stiff-Leg Deadlift (SLDL) with Internal Rotation
Smith notes that this move provides a hamstring stretch (or, more accurately, sciatic neural gliding) along with closed-chain internal rotation of the hip, which can be beneficial for hip and low back mobility. My take: I felt the stretch in my lower back and outer hips as anticipated.
My VerdictThis dynamic stretching routine took my flexibility and mobility to the next level. Though initially difficult, I found these movements warmed me up and activating for workouts. I'll be working these moves into my warm-up routine moving forward, with the hopes of boosting my hip mobility and overall performance.
With regular practice, I'm optimistic that I will improve my range of motion and even conquer some of the more challenging movements like the wide hip rocker. Give the routine a try and let me know how it works for you!
- The dynamic stretching routine, which includes exercises like Hip CARs, Lunge Hip Rocker, Deep Hip Rocker, Heel Touch, and Stiff-Leg Deadlift (SLDL) with Internal Rotation, is beneficial for improving flexibility and mobility, particularly in the hips.
- According to W. Zach Smith, a physical therapist and exercise science expert, dynamic stretching before physical activity can help unlock joint motion, improve mobility, and reduce muscle stiffness post-exercise.
- By incorporating exercises that focus on hip flexion, external rotation, and internal rotation, such as the ones in the hip routine shared by Mircea Gavrila, one can enhance their health-and-wellness, fitness-and-exercise routine, and potentially address issues related to mental health, as regular exercise is known to contribute positively to mental wellbeing.
