A loss of mobility and flexibility can make you feel stiff and tight, especially in the hip area. It can affect your range of motion and cause certain activities and movements to feel off.
And the more sedentary we become as we age, the stiffer we get. Mobility exercise is one of the simplest ways to reverse that.
Working on increasing your hip mobility and flexibility can make it easier to perform every task and activity.
Here are 3 simple hip mobility exercises people over 60 should do regularly.
1. 90/90 Stretch
As we age, our hips naturally rotate slightly less each year, decreasing the range of motion. Over time, this can lead to back pain and joint aches in the ankles, knees, and hips.
Stretching the hips is key in maintaining your range of motion and mobility. One of the best exercises is the 90/90 stretch.
The 90/90 stretch is one useful exercise to increase your hip mobility and range of motion. It has you practice internal and external rotation of the hips and opens up your legs and pelvis.
This stretching exercise can help stretch the tight hip flexors and enhance your mobility.
How to do the 90/90 stretch:
- Sit on a mat with the right leg bent in a 90-degree position directly out in front of them.
- Bend the left leg at a 90-degree angle and is lined up with the right foot.
- Maintaining the straight back, gently push your chest forward toward the right knee. Feel the stretch in your hips, glutes, and thighs. Release after holding the position for 20-30 seconds.
- Rotate your legs and repeat.
2. Kneeling Lunge
The kneeling lunge stretch is a beginner-friendly exercise that works your hip flexor and knees.
This is one stretching exercise that works your hips and all adjacent muscles that support your hip joints.
Releasing those tight hips can help provide some relief and discomfort in your back and hips.
How to do the kneeling lunge:
- Get into the lunge position with your left knee on the ground and your right knee bent at a 90-degree angle.
- Keep your back straight and lean forward from the hips to fully flex your hip flexors. Hold the position for a few seconds and release. Repeat several times and switch sides.
3. Butterfly Stretch
The butterfly stretch opens and stretches your groin muscles and works on the hip rotation. This exercise releases the tension that’s built up in your hips and opens up your spine to maintain flexibility.
Maintaining this flexibility in your hips dictates the quality of your movement and helps you enhance your range of motion. To maximize the use of your groin muscles, be sure to keep your back straight and press your knees down.
How to perform the butterfly stretch:
- Sit upright on the floor with your back flat. Bring your feet together in front of the groin. The soles of your feet should be touching.
- Hold your feet with your hands and your elbows rest on the knees. Gently apply the pressure on your knees with your elbows. You should feel the tension in your groin muscles.
- Hold this position for 15-20 seconds and release. Repeat 2-3 times.