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8 Easy Exercises to Improve Hip Strength and Mobility

by Cat Daniel |

Why is Hip Strength and Mobility So Important?

No matter our age or ability, exercising the muscles in and around our hips is vital for injury prevention, improved strength and stability.

Regular exercise ensures independence into our senior years and relieves many ailments such as aching and tightness in our joints, keeping us active and mobile!

Neglecting to regularly move our bodies can result in soreness and pain in our muscles and joints, and can even have a detrimental effect on our mental health.

Frequent exercise can slow down the ageing process by improving our posture and relieve pain caused by conditions such as osteoarthritis, leaving us feeling youthful, revitalised and able to lead the life that we want!

Can A Healthy Diet Improve My Joint Health?

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Combining regular exercise with a healthy diet has been scientifically proven to give you the best improvements in your daily life, both physically and mentally. Fuelling your body with the right vitamins and nutrients is a sure fire way of staying at the top of your game and leading a healthy lifestyle.

Essential nutrients such as collagen have a track record of improving not only the health of your nails, skin and hair, but also your muscles, bones and joints.

Collagen is naturally occurring and is found in the synovial fluid in your joints. This fluid acts as a lubricant which nourishes your joints and improves ease of movement. Why not try These 10 Top Foods to Boost Your Collagen Naturally.

Our Reverse Life Marine Collagen supplement has over 2,500 verified Feefo reviews, and is brimming with this vital ingredient - this is your answer to stiff and aching joints!


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8 Exercises for Hip Strength and Mobility

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Warmup Exercises

Before any exercise, it’s a good idea to warm up to avoid injury. We recommend starting with these two exercises:

1) Hip Circles

  • With your hands on your hips, stand on your right leg with your left leg lifted.
  • Keeping your left leg straight, move your leg in small circles. Do 20 circles in each direction.
  • Repeat with the other leg

2) Leg Swings

  • Standing next to a wall for balance, start by swinging your right leg forward in front of your body then back behind your body.
  • Keep your back and your legs straight. Avoid swinging past the point of comfort. Repeat 15 times on each leg.
  • Then with your back to the wall, swing your right leg across your body from left to right - sweeping your foot from side to side. Repeat 15 times on each side.

Easy Exercises to Relieve Tightness in Your Hips

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These easy hip exercises can be easily combined into a daily routine to improve your hip flexibility and strength:

3) Knee to Chest
  • Lie on your back with legs outstretched. Exhale as you slowly hug your left knee into your chest using both of your arms. Press your right knee into the floor. You should feel lengthening at the base of your spine and a stretch in your hip.
  • Hold this stretch for up to 45 seconds.
  • Repeat each side 2-4 times. Focus on deep breathing throughout the stretch.
  • To challenge yourself, bring both knees towards your chest simultaneously.

4) Butterfly Pose

  • Whilst sitting on the floor with your back straight, bend your knees and put the soles of your feet together.
  • Hold your ankles as you slowly lower your chest to the floor. Use your elbows to push your knees down to the floor. Relax as you feel your hips opening.
  • Take care to stay within your comfort zone and do not stretch to the point of discomfort.
  • Hold this position for up to 60 seconds. Deepen the stretch by bringing your heels closer to your body.

5) Clamshell

  • Lie on your side and bend your knees generously.
  • Rotate your top leg as high as you can so your knee is pointing towards the ceiling. Hold this position for a moment.
  • Slowly lower your leg to the starting position. Repeat this movement 10-15 times.
  • Repeat on each side 1-3 times. You can add a resistance band around your lower thighs to increase intensity of this exercise.

3 Yoga Poses for Hip Flexibility

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Yoga is a wonderful way to combine meditation, stretching and exercise. Combine the following exercises with deep breathing for optimal results!

6) Low Lunge and Variation
  • With your right leg forward, start in a lunge position. Your right knee should not extend past your ankle.
  • Keep your chest high and let your hips sag to the floor. Hold this stretch for up to 30 seconds.
  • For the variation and a deeper stretch, walk your front foot out 45 degrees and sink into your hips. Keep your chest high.
  • Repeat on the other side.

7) Reclined Figure Four

  • Starting on your back, bend your left knee so your foot is flat on the floor.
  • Place your right ankle on your left thigh with the sole of your foot facing the wall to your left.
  • Interlock your fingers behind your left thigh and pull your thigh towards your chest. Allow your left foot to come off the floor.
  • Hold this position for up to 30 seconds. Repeat on each side 2-3 times.

8) Reclined Bound Ankle

  • Whilst lying on your back, bend your knees and place the soles of your feet together.
  • Exhale as you let your knees fall to the sides.
  • Place your hand on your stomach and focus on breathing deeply as you feel your hips opening.
  • Hold this position for at least 30 seconds. You can put a block or cushion under your knees for comfort.

Can Taking Collagen Improve My Hip Mobility?

Don’t just take our word for it…

Cue Consumer carried out an independent user trial to assess the effectiveness of ReverseLife Marine Collagen 10,000mg supplement. 120 participants took a capful of collagen every day for just 20 days. The results were seriously impressive

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Combining simple hip mobility exercises with regularly taking a collagen supplement has been positively shown to help reduce inflammation and stimulate collagen synthesis - something that an aging body can struggle to do! It can even help promote pain relief among sufferers of common joint disorders such as osteoarthritis.

So if you’re struggling with hip pain and mobility, be sure to try out our recommended exercises and consider taking a daily collagen supplement like Reverse Life Marine Collagen. With up to 50% off, there’s never been a better time to grab yourself one of our collagen deals.

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This blog post was guest written by Holly Everett. Holly holds a BSc in Exercise and Sport Science along with an MA in Exercise and Sport Science: Coaching Studies. Look out for more great exercise and mobility tips from Holly coming to the Reverse Life blog.