Hip Mobility Exercises: How to Improve Flexibility and Reduce Stiffness
Hip stiffness can sneak up on you. One day, you’re moving freely, and the next, you’re struggling to bend down, get up from a chair, or even take a comfortable step. Whether you’re an athlete, a desk worker, or someone who simply wants to stay active, maintaining hip mobility is crucial for pain-free movement. The good news? You can restore flexibility and ease discomfort with the right approach. At Physio Performance Physiotherapy Central Dunedin, we help people regain mobility and reduce stiffness with physiotherapist-approved exercises designed to improve hip function.
Why Hip Mobility Matters
Your hips play a central role in almost every movement—walking, sitting, bending, and even standing still. When they become tight or restricted, it doesn’t just cause discomfort in the hips; it can also lead to lower back pain, knee strain, and even posture issues. Limited hip mobility can result from:
Sedentary lifestyles (sitting for long periods)
Repetitive movement patterns
Muscle imbalances
Previous injuries
Aging and joint wear and tear
If you’ve been feeling stiff or restricted in your hips, adding targeted mobility exercises to your routine can make a world of difference. Let’s dive into the best physiotherapy-approved exercises to improve flexibility, ease stiffness, and keep your hips moving freely.
Physiotherapist-Recommended Hip Mobility Exercises
These exercises focus on loosening tight muscles, improving joint mobility, and strengthening surrounding muscles to ensure long-term relief. Try incorporating them into your daily routine for the best results.
1. Hip Circles
Why it helps: Loosens up the hip joint, improves range of motion, and warms up the surrounding muscles.
How to do it:
Stand tall with hands on your hips or holding onto a chair for balance.
Lift one knee to about hip height.
Slowly rotate your hip in a circular motion, moving forward, outward, then back.
Perform 10 circles in each direction, then switch legs.
2. 90/90 Hip Stretch
Why it helps: Increases flexibility in the hip rotators and relieves tightness in the glutes and lower back.
How to do it:
Sit on the floor with one leg bent at 90 degrees in front of you and the other leg bent at 90 degrees behind you.
Keep your back tall and lean slightly forward over the front leg.
Hold for 20-30 seconds, then switch sides.
3. Butterfly Stretch
Why it helps: Opens up the hips and stretches the inner thigh muscles.
How to do it:
Sit on the floor and bring the soles of your feet together, allowing your knees to drop outward.
Hold your ankles and gently press your knees toward the floor.
Hold the stretch for 30 seconds, focusing on deep breathing.
4. Hip Flexor Stretch
Why it helps: Relieves tightness in the front of the hips caused by prolonged sitting.
How to do it:
Kneel on one knee with the other foot forward, forming a 90-degree angle.
Shift your weight forward slightly until you feel a stretch in the front of your hip.
Hold for 20-30 seconds, then switch sides.
5. Glute Bridges
Why it helps: Strengthens the glutes and promotes hip stability.
How to do it:
Lie on your back with knees bent and feet flat on the floor.
Press through your heels and lift your hips toward the ceiling.
Hold for a few seconds, then slowly lower back down.
Repeat 10-12 times.
6. Seated Hip Openers
Why it helps: Improves external rotation and reduces stiffness in the hip joint.
How to do it:
Sit on a chair with both feet flat on the floor.
Cross one ankle over the opposite knee.
Gently press down on the raised knee while keeping your back straight.
Hold for 30 seconds, then switch sides.
7. Standing Hip Flexion
Why it helps: Increases mobility while engaging stabilizing muscles.
How to do it:
Stand tall with feet hip-width apart.
Lift one knee up toward your chest while keeping your back straight.
Lower the leg back down and repeat 10 times per side.
How Physiotherapy Can Help Improve Hip Mobility
If your hips feel stiff despite stretching, or if hip pain is limiting your movement, physiotherapy can help. At Physio Performance Physiotherapy Central Dunedin, we assess your movement, identify restrictions, and create a tailored plan that may include:
✔ Manual Therapy – Hands-on techniques to release tight muscles and improve joint function.
✔ Strength Training – Targeted exercises to build support around the hip joint.
✔ Posture and Movement Correction – Guidance on improving everyday movement patterns.
✔ Pain Management Techniques – Using heat, ice, and other modalities to reduce discomfort.
How Often Should You Do Hip Mobility Exercises?
For noticeable improvement, aim to perform these exercises at least 3-4 times per week. If you experience discomfort during movement, a physiotherapist can help adjust your routine to fit your specific needs.
When to Seek Professional Help
If your hip stiffness or discomfort persists, worsens, or affects your daily activities, seeking physiotherapy is a smart next step. Addressing the issue early can prevent further problems and help you regain full mobility faster.
Take the First Step Toward Better Hip Mobility
At Physio Performance Physiotherapy Central Dunedin, we understand how limiting hip stiffness can be. Our team is here to help you move better, feel stronger, and enjoy life without pain. If your hips are holding you back, let’s create a plan to get you back to feeling your best.
Book an appointment today and start moving freely again!
