Top 7 Hip Mobility Stretches for Flexibility & Pain Relief

Mobile Physiotherapy Clinic

Do your hips feel stiff or tight after sitting for long hours?    Try these simple and effective stretching exercises to improve hip mobility, release tension, and move with ease.  In this video, you’ll learn: ✅ Butterfly Stretch ✅ Pigeon Pose ✅ Lunge Hip Flexor Stretch ✅ Seated Figure-4 Stretch ✅ Hip Controlled Articular Rotations ✅ Hip Controlled Articular Rotations ✅ Standing Hip Flexor Stretch with Side Reach ✅ Deep Squat ✅ Standing Quadriceps Stretch ✅ Supine Figure-4 Stretch ✅ Knee-to-Chest Stretch ✅ Fire Hydrant Stretch  💡 These stretches will:  Improve flexibility & hip range of motion Relieve hip and lower back stiffness Support better posture and athletic performance  👉 Add them to your daily routine for pain-free hips and smoother movement.  📌 Stay connected with Mobile Physio for more mobility, stretching, and pain relief routines.  #HipMobility #StretchingExercises #MobilePhysio #Flexibility #PainRelief

Transcript

00:00Welcome back to Mobile Physio. Today, we're focusing on stretching exercises for hip mobility.

00:07If you sit for long hours, feel tight hips, or want to move better in workouts,

00:12this video is for you. Butterfly Stretch, the Butterfly Stretch.

00:16Sit with the soles of your feet together and let your knees fall outward.

00:21Keep your back straight and gently press your knees toward the floor.

00:23Hold for 30 seconds, Pigeon Pose. From Plank, bring your right knee forward and extend your left leg back.

00:32Stay tall or lean forward to deepen the stretch. Hold 20-40 seconds per side, Lunge Hip Flexor Stretch.

00:39For tight hip flexors, try the Lunge Stretch. Step 1 foot forward.

00:45Drop your back knee, and gently push your hips forward. Keep your chest upright.

00:50Hold 20-30 seconds each side. Seated figure of 4 stretch.

00:56Here's a simple one for everyone. Sit tall, cross your ankle over your opposite knee,

01:01and lean forward until you feel the stretch in your hip.

01:05Hold 20-30 seconds each side, hip-controlled articular rotations.

01:09Stand tall, lift one knee up toward your chest, open it outward, then circle it back and around.

01:15Perform slow, controlled circles to improve hip joint mobility. Do 5-6 reps each side.

01:22Standing Hip Flexor Stretch with Side Reach. Step into a Lunge. Push hips forward.

01:27Reach your arm overhead and slightly to the opposite side to stretch deeper into the hip flexor.

01:31Hold for 20 seconds each side.

01:34Deep Squat. Stand with feet wider than hip width.

01:37Toes slightly out. Sink into a Deep Squat.

01:40Bring your elbows inside your knees, and press them outward. Hold for 20-40 seconds.

01:45Standing Quadriceps Stretch. Stand tall. Grab your ankle behind you, and pull it toward your glutes.

01:51Keep your knees close together and push your hips slightly forward. Hold 20-30 seconds per side.

01:57Supine Figure of 4 stretch. Lie on your back with knees bent.

02:00Cross one ankle over the opposite thigh, then pull the bottom leg toward your chest.

02:05Hold for 20-30 seconds per side.

02:06Knee to Chest Stretch. Lie on your back with both legs extended.

02:11Pull one knee gently toward your chest while keeping the other leg straight.

02:15Hold for 20-30 seconds, then switch sides.

02:19Fire Hydrant Stretch. Start on all fours.

02:21Lift one knee out to the side while keeping your hips level.

02:24Perform 8-10 reps per side.

02:26These stretches will help unlock your hips, improve movement, and release stiffness.

02:31Try them 3-5 times a week for the best results.

02:34Don't forget to like, share, and subscribe to Mobile Physio for more health and mobility tips.

02:41See you in the next video.

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