Move to the side of your chair so your left hip is sitting and your right leg is in a lunge stance behind you.

These muscles, which include your glutes, work to bring your leg back behind you. The first technique activates your hip extensors. This simple tweak will help build neuromuscular control of the contraction. So after work you’ll be more prepared to smash a new PR or sprint down the soccer field.įor all these exercises, I want you to try to gradually ramp up activation then gradually release. That means when you hit the gym after work, it’s going to be even harder to wake your muscles up and get them mobile, active, and ready to power you through a workout.īut these simple hip mobility exercises will help keep your hips active and engaged. Because your body is always trying to save you energy, the muscles will simply shut off.

There’s not much reason for your hip muscles to fire. Secondly, when you are sitting on a chair all day, you’re completely supported. These hip mobility exercises will make you feel better and that alone is a great reason to do them. Give it a few more years at the office and you can bet it’s coming. One, there’s a pretty good chance that when you get up from your desk at the end of the day, you’ve got tight hips that feel stiff. Mobilizing and activating your hips is crucial for office workers for a couple of reasons. We’ve made it down the chain to the hips – and this is a big one. Welcome to Episode 4 of the Active Office Worker Series. These 6 moves only take a few minutes to complete and are a comprehensive way to engage, activate, and mobilize all the major muscles of your hips. This helps with overall stability in the hip joint, strengthening the quads and hip flexors while slightly stretching them.Hips feeling a little dead after a day at the office? Get all of the muscles activated again with these hip mobility exercises that you can do right at your desk. Hold for 30 seconds, wiggling slightly side to side in this position if you feel like it.

Reach the knees toward the front of the room as you pull the naval in toward the spine. Keep your shoulders on the mat as you form a straight line from your chest to your knees. Keep your arms at your sides as you tuck your pelvis and raise your hips into the air. Lie on your back with your knees bent and your feet flat on the mat. Slowly lean forward until you feel a stretch in the hips. Grab both feet with your hands for extra support. Bend your knees, bringing your feet in toward your body until the soles of your feet touch. Sit on the floor with your legs straight out in front of you and your back straight. Switch so that your left food is forward and repeat. Push forward gently into your hips and hold.

Keep the left knee on the mat, and rest the left foot on the mat. Wiggle your right foot out to the right, and open the right hip, letting the right knee fall to the side so that you rest on the outer edge of your right foot.

Step your right foot forward in between your hands, and then bring both hands to the inside of the right foot. Lizardīegin on all fours with your hands and knees on the ground. Switch sides and perform with the left leg forward and right leg back. Take a few deep breaths while engaging your left quad to keep your left leg straight. You should feel the stretch in your left hip and thigh. Tuck the left toes under and come up onto them as you straighten your left leg. Bend your right knee and keep your right foot pressing into the floor. Slide your left foot back so that your shin is flat on the ground and your thigh forms a 45-degree angle with the floor. Step your right foot forward in between your hands. Make sure to take each move slow so that you get the most out of each stretch. I’ve created a five-move stretch routine that you can perform anywhere to stretch the hip flexors. This can be enough to combat hip and back pain and even prevent hip problems in the future. Make it a habit to take just a few minutes out of your day to step away from your desk and stretch. So by taking the time to stretch the hip flexors, we can combat tightness and prevent pain in other areas of the body as well. Plus, when our hips become tight, we can start to feel pain in other areas of our body, too, including the low back.

Hip mobility stretches