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Long hours of sitting at the desk and limited physical activity leads to stiff back and hips. Check out these simple exercises to improve mobility and flexibility.
Regular practice improves flexibility, reduces stiffness, and prevents injuries.
Long hours of sitting at work and experiencing hip joint pain even at a young age? Don’t worry, we have got your back.
The hip joint is one of the most important joints in the body, crucial for both torso and lower body movements. However, due to excessive sitting and limited physical activity, many people, regardless of age, end up with stiff and inflexible hips. Even athletes aren’t spared, often facing hip pain or injuries. And with so many exercise options out there, choosing the right one that actually helps can be overwhelming.
If you’re facing a similar issue and struggling to find exercises that suit your busy schedule, take a cue from Ruben De Monte.
Ruben De Monte, a London-based fitness trainer, recently shared a reel on Instagram where he addressed common concerns around back pain and tight hip joints. In the video, he demonstrated five easy stretching exercises that help loosen stiff hips and improve mobility. This routine can be followed by anyone – from athletes and hikers to senior citizens and individuals living with arthritis.
Ruben recommends a 15-minute routine with five exercises, performed one minute each, and the whole set repeated three times.
1 minute for each position x 3:
- quad + ankle stretch
- squat to fold
- squat + side bend
- hip flexor stretch
- groin stretch
These stretches target different areas of the lower body, especially around the hips. Regular practice not only boosts flexibility but also reduces stiffness, enhances overall hip mobility, and helps in injury prevention.
He also advises that combining these stretches with strength training and yoga can lead to even better results.
What Causes Stiff Hips?
Tight or weak hip flexors are among the primary reasons for lower back pain, hip discomfort, and long-term injuries. And it’s becoming increasingly common. According to a Healthline article, the number of hip replacements and hip arthroscopies is steadily rising.
With this growing concern, taking early action is key. The best approach is a healthy lifestyle that includes daily movement, proper stretching, and mindful eating.
Exercises to avoid if you’re in pain
If you’re experiencing discomfort, be cautious with high-impact activities like jumping or heavy lifting. Always choose exercises suited to your current fitness level, and consult an expert before introducing any new routine, especially if you have pre-existing health concerns.
- Location :
Delhi, India, India
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