Beginner Hip Mobility Routine | Improve Flexibility & Reduce Stiffness - video Dailymotion

Mobile Physiotherapy Clinic

Welcome to Mobile Physio! In this video, we’ll guide you through a simple and effective hip mobility routine designed specifically for beginners. Whether you sit for long hours, feel hip tightness, or just want to move better — this routine is for you.  🧘‍♀️ What You’ll Learn:      Easy hip mobility exercises     Stretches to reduce stiffness     Movements to improve flexibility and comfort  💪 No equipment needed — just a few minutes a day to unlock tight hips and feel better in your body!  👉 Perfect for all ages and fitness levels.  📌 Don’t forget to follow Mobile Physio for more physio-based exercises and tips for a healthier, more mobile life.  #HipMobility #BeginnerWorkout #Stretching #Physiotherapy #MobilePhysio #HipStretch #MobilityRoutine #DailyExercise

Transcript

00:00Welcome to Mobile Physio. In today's video, we're guiding you through a simple and effective hip

00:05mobility routine, perfect for beginners or anyone looking to loosen up those tight hips.

00:10If your hips feel stiff from sitting too long or if you're just starting your mobility journey,

00:15this routine is for you. Let's get moving, hip circles, stand tall with your feet shoulder

00:21width apart. Place your hands on your hips and slowly make big, controlled circles.

00:265 in one direction and 5 in the other. Glut bridges, stay on your back, feet flat, knees bent.

00:34Press your hips up while squeezing your glutes. Hold for a second, then lower down. Let's do 10

00:41reps together. Lunge with twist. Step forward into a lunge and gently twist your upper body toward

00:48your front leg. Return and switch sides, great for opening up the front of the hip and improving

00:53rotation. Butterfly stretch, sit with the soles of your feet together. Gently press your knees down

01:00and sit tall. Hold this stretch for 30 seconds and breathe deeply. Supine figure 4 stretch, lie on your

01:07back with knees bent. Cross one ankle over the opposite knee. Pull the uncrossed leg toward your

01:12chest to stretch the hip. Hold for 30 seconds per side. Clamshells, lie on your side, knees bent at 90

01:19degrees. Keeping feet together, lift the top knee like opening a clamshell. Control the movement and

01:24squeeze your glutes. 10 to 12 reps each side. Straight leg raise. Lie on your back with one leg

01:30bent and the other straight. Tighten your core and slowly lift the straight leg to the height of the

01:36bent knee. Hold for a second, then lower with control. Repeat 10 to 15 times per leg. Side lying hip

01:42abduction, lie on your side with leg straight, bottom arm supporting your head. Lift the top

01:48leg upward without rotating your hips, then slowly lower it back down. Perform 10 to 15 controlled reps

01:54per side, focusing on the outer hip muscles. Prone hip extension, lie face down with leg straight and

02:00arms by your sides or under your head. Tighten your glutes and lift one leg off the ground without

02:04bending the knee. Hold briefly at the top, then lower slowly. Repeat 10 to 15 reps per leg. Great job.

02:11Doing this routine just a few times a week can help you move better, reduce stiffness,

02:16and feel more flexible. Don't forget to like, share, and subscribe to Mobile Physio for more

02:21beginner-friendly routines and expert physiotherapy tips.

Beginner Hip Mobility Routine | Improve Flexibility & Reduce Stiffness

Category

Transcript

Recommended