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Hip Mobility

Hip mobility becomes especially important after 50 because joints naturally stiffen and muscles around the hips (glutes, hip flexors, hamstrings) can tighten. The goal is gentle mobility + light strength, not aggressive stretching. Below are some ideas for safe, effective hip mobility.

Hip circles (In Standing) This helps to lubricate the hip joints.

1. Hands on hips.

2. Torso upright.

3. Create circles with your hips (like you are hoola hooping)

4. 10 clockwise, 10 anti-clockwise

Hip circles single leg (In Standing) This helps to stretch muscles

1.Stand holding a chair or wall.

2.Lift one knee to hip height.

3.Slowly circle the knee outward and around.

Make 10 slow circles each direction.

Seated figure 4 stretch. This stretches Glut’s and Stabilisers.

1.Sit upright on a chair.

2.Place one ankle over the opposite knee.

3.Keep back straight and lean slightly forward.

4.Hold 20–30 seconds.

5.Repeat 2–3 times each side.

Hip Flexor stretch (Half Kneeling) This stretches hip flexor’s

1. Kneel on one knee (use a cushion).

2. Other foot forward in a lunge position.

3. Gently shift hips forward.

4. Hold 20–30 seconds.

5. Switch sides.

Tip: Keep torso upright; don’t arch your back.

Tip: Stop all exercises before pain—stretch should feel mild.

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