8 Daily Hip Mobility Exercises to Fix Your Tight Hips
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- Опубліковано 25 чер 2024
- ⚡️ BOOST YOUR MOBILITY FAST with our free routine:
➡️ gmb.io/mobility-boost/
0:00 - Details, FAQs, and downloads: gmb.io/hip-mobility/
0:07 - Lying Hip Rotations
0:52 - Piriformis
1:44 - Butterfly
2:26 - Frog
3:07 - Kneeling Lunge (hip flexor stretch)
3:46 - Traveling Butterfly
4:30 - Squatting Internal Rotations
5:05 - Pigeon
🚧 Too stiff? Try this: • Beginner Hip Mobility ...
If any position is painful, back off and just do what you can. Over time, your range of motion will increase. Don't compare yourself to the guy in the video - he's been doing this a loooooong time. Just play your own game and use this demonstration as a guide to find your own range for the best stretch.
Tight hips are extremely common, especially since most of us spend our days sitting, sitting, and sitting some more. This tightens the hip flexors and makes it difficult to get the most out of this incredibly important joint.
This sequence will help you loosen up your hips nicely.
Less tension in the hips can help reduce back pain and overall stiffness. You'll also notice greater ease of movement in all your physical activities.
You can practice this routine everyday - it only takes a few minutes :) - Спорт
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
More details, FAQ, and *beginner routine* (for y'all stiff folks 🤣) all right here: gmb.io/hip-mobility/
Feel free to ask Qs, but almost anything you'd want to know is answered at that link, along with additional videos and resources. All free. Enjoy :)
So who else is here from that girl’s tik tok ?
apparently 20k of y'all so far...
🙋🏾♂️
We are here from tik tok I want to cry 😊
Me but this really did nothing for me and I have been having a lot of hip pain recently so I'm definitely disappointed :/
@@abbeynicole9692same….
Just found this video thanks to TikTok! I've been having a lot of hip and lower back pain lately. I had a stroke a few years ago which limited my mobility and i work from home sitting A LOT. I really hope this helps the stiffness and pain i have! 🙏🏿🤞🏿
Sorry to hear about the back pain. I've been there, and it's no picnic. We have more exercises and explanations that might help you here: gmb.io/back-pain/
Same I came from the girl crying. Can't wait til I have time to do these stretches.
@@BEE-jb9gjLOL SAME
@@gmbfitwhat about the sholder here from tiktok
I farted so much! No tears though but close
I stretch 30-45m eveyday and see very good improvement about every 3 weeks. Its a process.... a slow one but its important not to rush and hurt yourself
thank you!
How long should we do each exercise/pose
Here from tiktok 👋 this was wonderful, I didn’t realize how much pain and tension was in my hips, and I feel so relaxed now! 😌
Saw a girl crying after this video and now I’m here.
What? 🤣 how did I miss this? hahaha
Me too😭on tiktok
Im here from that girl crying on TikTok and oh lord im sad to say i didn't cry but this felt so good, my hips have been killing me the past couple of months and this really helped.
haha, I mean, that's a pretty good consolation prize... :)
This is the best hip mobility video on UA-cam. It is a complete routine and all the exercises are effective. My lower back thanks you.
Hank Hill But you don't got an ass. You need to wear your fake butt!
For Real ...
It really is, it's taken me quite a few weeks to finalise my stretching routine and this encompasses all of the stretches I've been using.
Hank Hill Can't squat like I used to and hoping these stretches bring me back the good good
Totally agree!! 🙌🏼 Been looking for a concise, effective and sustainable routine for a looongg time! Great job - thanks GMB 👏🏼👏🏼
Here from tiktok let’s goooo!
I love how he gets right to it! No blah blah blah talking.
thank you ! Ive suffered with a hip injury for a year now and this video id just perfect ! can feel my hips releasing already .
Who’s here from tiktok ready to cry
I can't believe after following this video I instantly felt great in my hips! Thank you for this post.
Oh my god, my hips are feeling so loose and free right now 🎉
JUST what I been looking for! my hips are thanking me after doing these. they're awesome.
Lying Hip Rotations - 0:07
Piriformis - 0:52
Butterfly - 1:44
Frog - 2:26
Kneeling Lunge - 3:07
Travelling Butterfly - 3:46
Squatting Internal Rotations - 4:30
Pigeon - 5:05
You're a frickin mvp.
thank you
There is one of you guys on every one of these kind of videos and i give all my respect to you guys
Clown 🤡
This set did wonders for me after a long practice session at the rink! Going to do these every day-can't wait to reap the rewards!
Just wanted to thank you for this video! Can see immediate results after even a day of doing this :)
This video is a blessing for my hips 😱 I feel so free !
Moved this from Hip Stretches/Mobility to "Favorite Hip Stretches." Well done concise even with all the progressions built in. Appreciate it.
Nice to see you have some internal rotation included. It's often neglected.
im a long distance runner, and have always neglected hip mobility until now. I started to feel tight in my pelvis, so i am glad I found this video! the frog stretch is killer for me!!!!
+Justin Le Glad to be of help!!
From tiktok
I was thankful that I found this video after having weeks and weeks of hip and right buttock pain. After the pandemic started, I began to work from home, and my sitting increased. I wasn’t really sure what it was at first, but that was the only thing that changed. I could not believe that just sitting more often would cause me to feel so much pain. After a few days of doing this hip stretch exercise routine, I felt changes and relief. I found that it was mostly my piriformis muscle that was deeply tightened and needing repair. What I also found was that if I worked on the fascia of that leg, hip and buttocks, the exercises only increased the relief even more. I had purchased the “fascia blaster “ in the past, and utilize this tool to break up the facia which affects our muscles. I am deeply grateful for this video, and for the instruction. You have been a life changer. Thank you
Who else is here from the TikTok
Thanks so much for sharing this! Ive been needing these in my life!! Helped so much
I've been a stretcher for a while now. Hate it, but love the feel of the results. Got to say you've pulled out some new ones on me here. Thanks.
Sounds like golf commentary. Great video though, best on UA-cam
FGT RTD Mr. Seagull.
nailed it
I'm fucking dying 😂
😂😂😂😂
Hahahahha
This is truly a lifesaver! I use to be big on working out…5 years later while working in a plant (12 hour shifts while walking on concrete) and became a mommy, stretches and everything else went on the back burner. Lately my lower back and hips has been having this feeling of locking up or something; to the point, I could barely stand up straight while getting up or bend all the way down. I did this one time and that feeling has went from a 91% presence to a 15% presence. I will most definitely start doing these more often. Thank you so much for sharing. ❤
That's great to hear! Keep doing it as consistently as possible :)
Very nice, appreciate your help. Definitely going to use this routine for a while now. Big thanks and thumbs up!
Always excellent practical information. Thank you ❤
I'm a high jumper with tight hips, I really hop this helps me thrust my hips up when over the bar👍🏾👌🏾
Love this sequence! Have been doing a few of these stretches off and on for years to combat chronically tight hip flexors and low back pain but this video puts them all together nicely. I've never done multiple repetitions before a long hold and find it's done wonders getting the most of each movement. Thanks!
Glad you found the video helpful! Yes the dynamic contracts allow for your body to actively pull you into a stretch as apposed to forcing yourself into a position. :) It is a nice option and really does work wonders! Keep it up!!
Terrific set of stretches. Thanks.
I fondly remember this sequence back when it was first published and still use it today. Thats the thing with GMB material like this - its always good for the long run.
Im a linebacker in college and this helped me soo much open up my hips to be much more flexible to hip movement
this video needs way more views...
Had this video in my stretches playlist for years from when i used to do athletics, glad to see this tiktok boom 😂
Thank you very much for this demonstration.
Came from tik tok! Let’s see how legit this is, so BRB😅
My sister and I did it and didn't shed a tear lol...it's probably different for others 🤷🏽♀️😭
so grateful for this
Finally something that helps. Thank you!!
i started these yesterday and my range of motion is more limited then i thought. As a nurse for many years i knew how important ROM is for patients but never thought of my own hip health. I'm praying these will help me. Thanks for the vidoes. I'll keep you posted.
Hey there GMB! I've started doing these stretches along with your shoulder stretches every morning for a while now, and I've got to say that I already feel that my range of motion has increased a lot. I still can't do the squatting internal rotations, but I'm sure I'll get there with dedicated practice.
I love your no-nonsense and down-to-earth approach to everything you do.
Thanks Laurent! Don't worry you are right, the internal rotations will come with time. Just remember to keep taking it one day at a time.
Sitting most of the day - that's me. And my hips are super tight. Looking forward to working these for a while and seeing the improvement.
You're definitely not alone in that regard. Keep us posted on your progress!
I havе sрent mоnths investigаting trеаting pain frоm hiр flexоr muscles naturаlly and discccсovered a fаntastic rеsoооurсеeee hеeеre twitter.com/1b007f25a833ad02b/status/794458642376368128 Hiр Mоooobilityyy Routine 8 Ехercises tо Dо Daily for Fleхibilitу Less Pаin and Ease of Movemеnt
Me as well - 56 and hoping this'll help with my plantar fasciitis and general fitness.
Awesome mini series, thank you
Subscribed - I was looking for a video to improve my hip mobility for biking. This video is great and I'm now watching all your videos.
Who else came here from the sobbing girl on tiktok?
THANK YOU! I have always had weak hips and they especially hurt after running. This morning (after running last night) my hips were so painful and tight, and after doing this video once, they feel almost back to normal. I will be doing this every day.
Allison Bench Great! Try it out - don't do too much too soon. Just a little bit every day and gradually build up. Let me know how it works for you.
Great routine!!
just what I needed thank you!
Here from tik tok!! Tune in!!!
I came from tiktok and I never felt so relieved like im so serious I sat here for about 30 minutes doing these stretches over and over again and I felt every movement in my pelvis and in my back…im lost for words 😭🥹
Just started Olympic lifting. These are really great! Thanks!
me too! my goal is deadlift my GF Rasputia Latimore ;)
Can't thank you enough for this Video
My gratitude knows No Bounds
Many Many THANKS !!
Immediate relief of pain. Thank you much!!
Hips had been sore after gym sessions. Now pain free and more flexible. Only been doing this most days for a week 👍
love this.
I love UA-cam for saints like you! Thank you sir!! Hoping to open the hips up for improved cycling, flexibility, and less pain
Thank you so much for posting ths video!!
This video is great
As a basketball player that's getting up there in age LOL this has helped me tremendously. Still continuing to hang with the young fellas in my tournaments. LOL
+Kareem Drayton That is awesome to hear! Please keep us updated on your training!
+GMB Fitness Sure will
Me tooooo :D
@@gmbfit
Hey is there a time frame for ur hip mobility to come back? One of mines is popping.
Reemo Brooklyn hey do you still do this for basketball ?
These are perfect, thanks
Great demonstration. I like the combination of movement and holding. Thanks
Here from tiktok ❤
Just started on this hip flexibility and stretching routine. Can't wait to see how it opens up my range of motion!
Please let us know how it goes for you!
Any update on your progress?
Jeff Logeman any updates ? has your range of motion increased?
Jeff Logeman any updates ? has your range of motion increased?
Ericalane B a
Oh my word, just watching him tretch make my hips pain!! I need this. Starring today, even if im in terrible pain!
Great Job Thanks !!!!!
I will Start Working On Those Streghest !!!
8 years ago and people are coming here because of the girl in tiktok (that people is me)
This REALLY WORKS!! Thank you so Sos much 😍
Glad it helped. Thank you for using it!
excellent video! thanks for sharing.
very good stretches! thanks!
I just did this a few moments ago and it was a half-ass attempt. I can already feel the benefits! Thanks, I'll be doing these stretches more thoroughly from now on.
Calvin Zielsdorf did you do it
Yeah Calvin, did you do it? If so did it help?
Whose here from the TikTok video? 😂😂
Great moves, thanks for sharing.
Best streches,thanks!!!!!!
2:27 Your neighbors might start to wonder.
😂😂
I'm dead XD
Your wife will never leave you if you do this one right.
worms?
😂😂
Being a truck driver my body has become very stiff. I will be using the stretches from this video
Really glad to hear that. Please let us know how it works out for you!
GMB Fitness
I have been doing the stretching routine as shown in this video and I feel like a new man. My body around the hip area feels so flexible like it did when I was a kid. It's an amazing feeling. Thanks a million!
That is awesome to hear! Glad you are feeling good :)
Excellent instruction!!!
Great video, very helpful... Thank you.
Anyone else think the frog is the most brutal stretch ever... wow!
YES!! I tried this at home and couldn't get nearly as deep as he's getting.
Totally ! I want to work up to the depth he has
I can say I've been doing this regularly since I commented last April and its really helped, I can get into the position and stay in it and go much deeper than I was before. Opened my hips up alot, great routine.
+cmares5858 Thanks for the follow up my friend! Can you share another update? How has the hip mobility improved your day to day life?
+lnopia You could try it and find out for yourself ;)
Thank you for these exercises!
I'm just 23 but I'm stiff as hell in my lower body. I guess it's because I never practiced sport till I was 20 (nobody in my family is a big fan of physical activity lol) and I used to spend basically all of my day sitting (at school in the morning, at home for studying and pc gaming...).
Now I've been hitting the gym regularly for one year and my body and mind are changing SO much. Weightlifting helped me get out of a very dark period of my life and I'm constantly trying to improve myself through it.
I'm having troubles with the squat exercise. My ankle mobility is ok, but my hips are the real problem. Sometimes they hurt even just after riding my motorbike. I hope that I can fix it by following this routine, because even if I know there are many other exercises for butt training, I'd like to be able to squat below parallel.
Glad you are working on these exercises to help improve your hip flexibility! If you are having a hard time with your squat you might want to take a look at our full squat tutorial! gmb.io/squat/
Thank you very much for this!
Thanks this will help me a lot
Excellent video. That is how I teach the "frog" for ballet dancers too. However, traditionally dance teachers give it slightly different but it is incorrect as most students will not hold their core and sway their backs. (It is more like a butterfly stretch face down and static :() Thanks for your excellent videos!
As a powerlifter I can confirm this is good to do if you want your squats deep
+Charlie Britt thanks, m'lady
+Charlie Britt Squatting intensifies
+Charlie Britt Female here having pain/tightness on one side of hip with squats. Gonna try these stretches beforehand. They look really good!!
You don't see many gentlesirs in fitness. Fedora tipped.
@@szuperrosszarcu Le' Tips le' barbell bar
worked great!
Awesome stretch routine! I knew I had tight hips but not as bad as when I tried to do the stretches...awesome thank you!
Added 40lbs to my squat just from doing the stretches prior to workout!
It’s been several years now . How are your hips feeling? Still tight?
@@alinepostures they're perfect thanks!
@@zbodyfitness amazing!!
Wow, this is one of the most packed stretches for hip issues. Thank you 😊
Sure thing - give it a try for a few days in a row :)
@@gmbfit Yes! 🤗
Super helpful!
Wow this is amazing thanks!!
The frog is fire
Cath Nauber I know right...
Cath l'.
Favourite sex position
Hellooo 👀
Frog is amphibian, ya big dummy!
I love this routine! My absolute favourite is the dynamic frog stretch at 2:54. In yoga, I practiced this as a static stretch but it feels much better done dynamically. I feel like it helps break up the adhesions there because my adductors are so ridiculously tight!
Combining static and dynamic work together works well! :) Glad this helps!
I agree! I used to do it statically in yoga but now I do it dynamically too. Sooo good
A definite add to the day! Thanks!
Thanks for making this
Who else is here from tiktok
Thanks, my hip area is so tight.
Potato Strong
Kim cchuu
@@movieexplainintagalog2445 Ok cool bro
Nice. One of the best I've seen
Thank you so much for a simple video with descriptions and time stamps. My hips have been tight for so long now and doing these has definitely helped - the burn feels great. I'll try to keep doing these and hopefully it will loosen up my hips over time.
Sure thing - we've heard from a lot of people that this one helps. If you have trouble with any of the movements, check out the beginner version we linked to in the description.
Praise the LORD for creating the splits!