7 Best Dynamic Hip Mobility Routine for Everyday Movement

Mobile Physiotherapy Clinic

Tight hips can cause pain, stiffness, and reduced movement. In this video, we’ll show you the best dynamic hip mobility exercises to loosen up your hips, improve flexibility, and strengthen your lower body. These exercises are simple, effective, and can be done at home, in the gym, or even as a warm-up before workouts.  ✅ Benefits of this routine:  Increases hip flexibility and range of motion  Reduces hip stiffness and discomfort  Improves posture and athletic performance  Helps prevent injuries  💪 Perfect for athletes, fitness lovers, and desk workers who spend long hours sitting.  📌 Try these hip mobility drills daily for better movement and pain-free hips. 👉 Don’t forget to follow Mobile Physio for more easy exercises, mobility tips, and rehab routines!  #HipMobility #DynamicExercise #MobilePhysio #MobilePhysiotherapy #Hipstretching #Hipmobilityexercises

Transcript

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

00:06will help you improve flexibility, reduce stiffness, and keep your hips moving smoothly.

00:11Why hip mobility is important. Our hips are one of the most important joints in the body.

00:16They support walking, running, squatting, and even sitting. But because of long hours at the

00:22desk or lack of movement, hips often become tight and stiff. That's why dynamic hip mobility drills

00:28are a must in your daily routine. Leg swings. Stand tall holding a wall for balance. Swing one leg

00:35forward and backward and side to side in a controlled motion. Keep your core engaged and

00:40posture upright. Perform 10 to 15 swings per leg. Hip circles. Stand tall and lift one knee up to hip

00:48height. Slowly make circles outward, then inward with your knee. Repeat 8 to 10 times per side to

00:54loosen and mobilize your hips. World's greatest stretch. Step into a deep lunge with both hands

00:59inside your front foot. Rotate your upper body and reach one arm toward the ceiling. Hold briefly,

01:04then switch sides for a full body hip and spine stretch. Cossack squats. Stand with your feet

01:10wide apart and shift your weight to one side, lower. Into a squat on one leg while keeping the other leg

01:16straight with toes pointing up. Alternate sides for 8 to 10 reps to build hip mobility and strength.

01:21Walking lunges with twist. Step forward into a lunge, keeping your chest tall. Rotate your torso toward

01:28the front leg for a deep hip and spine stretch. Continue walking forward, alternating sides for 8 to

01:3410 reps. Dynamic pigeon stretch. Start in a pigeon pose with one leg bent in front and the other extended

01:40back. Gently pulse your hips forward and backward in a controlled motion. Repeat 8 to 10 pulses per side

01:46to release tight hip rotators. Knee to knee drops. Sit on the floor with knees bent and feet flat in

01:52front of you. Gently drop both knees side to side in a controlled motion. Repeat 10 to 12 times to

01:58improve hip internal and external rotation mobility. These simple dynamic hip mobility exercises will help

02:04you move better, reduce stiffness, and prevent injuries. Add them to your warm-up or daily routine for

02:10best results. If you found this helpful, don't forget to like, share, and subscribe to Mobile Physio for

02:16more easy-to-follow health and fitness tips.

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