5 Stretches to Improve
Hip Mobility at Any Age
Tight hips? You’re not alone. Many of us spend long hours sitting, which can make our hips stiff and limit our range of motion over time.
Improving hip mobility isn’t just for athletes it’s vital for everyday movement, balance, and healthy ageing.
Ready to loosen up? Here are 5 gentle stretches you can start today.
1. Butterfly Stretch
Sit tall with the soles of your feet together. Let your knees drop gently toward the floor. Hold for 30 seconds, breathing deeply.
2. Figure-Four Stretch
Lie on your back. Cross your right ankle over your left knee. Gently pull your left thigh toward you for a deep hip release.
3. Lizard Pose
From a low lunge, bring both hands inside your front foot and lower your hips. Stay for 5–8 breaths, then switch sides.
4. Seated Twist
Sit cross-legged. Place your right hand on your left knee and gently twist to the left. This stretch opens the outer hips and lower back.
5. Pigeon Pose (Modified)
From all fours, slide your right knee forward and extend your left leg back. Stay upright or fold forward for a deeper stretch.
Why It Matters
Regular hip stretches can:
● Improve balance and posture
● Reduce lower back pain
● Support healthy walking and standing as you age
🌿 Want more support?
Join our Max Mobility Program designed to help you move better, feel better, and stay active at any age.
5 Stretches to Improve
Hip Mobility at Any Age
Tight hips? You’re not alone. Many of us spend long hours sitting, which can make our hips stiff and limit our range of motion over time.
Improving hip mobility isn’t just for athletes it’s vital for everyday movement, balance, and healthy ageing.
Ready to loosen up? Here are 5 gentle stretches you can start today.
1. Butterfly Stretch
Sit tall with the soles of your feet together. Let your knees drop gently toward the floor. Hold for 30 seconds, breathing deeply.
2. Figure-Four Stretch
Lie on your back. Cross your right ankle over your left knee. Gently pull your left thigh toward you for a deep hip release.
3. Lizard Pose
From a low lunge, bring both hands inside your front foot and lower your hips. Stay for 5–8 breaths, then switch sides.
4. Seated Twist
Sit cross-legged. Place your right hand on your left knee and gently twist to the left. This stretch opens the outer hips and lower back.
5. Pigeon Pose (Modified)
From all fours, slide your right knee forward and extend your left leg back. Stay upright or fold forward for a deeper stretch.
Why It Matters
Regular hip stretches can:
● Improve balance and posture
● Reduce lower back pain
● Support healthy walking and standing as you age
🌿 Want more support?
Join our Max Mobility Program designed to help you move better, feel better, and stay active at any age.
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