Use these three stretches to help you achieve the most mobile hips of your life

by Universalwellnesssystems March 23, 2025

written by Universalwellnesssystems March 23, 2025

I asked Cait Lindnath, a personal trainer and fitness director. Pritiktin Longevity CenterWhy does adulthood seem to mean that hip mobility decreases and hip imbalances increase in many people?

“Hip imbalances are common and limit the range of motion that can cause posture, pain or injury,” says Donato.

“The most common perpetrators are leading to a sitting or sedentary lifestyle. Other causes of hip imbalance include similar patterns of exercise (such as cycling without a type, running, or heavy lifting), aging, and overuse of joint degeneration.”

However, the above-mentioned effects of wear and tear can be alleviated with stretching and hip mobility exercises. Donato recommends these three movements to improve hip mobility and features one of my favorites, the Pigeon pose.

“Everyday hip mobility exercises are generally safe and beneficial, and regular practices can increase flexibility, reduce discomfort and improve overall functional exercise,” Donato said.

She also points out that doing this routine once can help you feel more comfortable. Donato chose these exercises to increase range of motion, reduce muscle tension, improve posture, strengthen circulation, and reduce discomfort.

1. fire hydrant

Start by placing your hands and knees directly on your shoulders and knees directly on your back and directly on your knees.
Lift your right knee to the side and maintain a 90° bend in your knee until your hips are extended or your range of motion is as high as possible.
Low in control.
Run 10 reps on one side, then switch sides and run 10 on the other side.

2. Dove Pose

Pass your hands and knees directly into your hands with your shoulders.
Extend your left foot back, place your toes on the floor, your right knee to your right hand and your right foot to your left hand for a comfortable fit.
Lower your left knee and fold it forward with your hips. You should feel a stretch in your right butt.
Hold for 30 seconds and repeat on the other side.

3. Butterfly stretch

Sit on the floor with the soles of your feet together and your knees stand out sideways.
Use your elbows to gently push your knees near the floor for a deeper stretch.
Keep your torso upright, keep your back straight and hold for 30 seconds.

Caitlyn Donart

Donato is the creator of signature fitness programs featured in leading gyms around the world. She believes in making exercise fun and rewarding, especially in group settings.

Donato holds a Bachelor of Science in Health Education and Behavior from the University of Florida, a Master of Science in Health Sciences from the University of Central Florida, and is accredited as a Personal Trainer at the National Academy of Sports Medicine.

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