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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