{"id":1026,"date":"2026-04-05T13:00:00","date_gmt":"2026-04-05T13:00:00","guid":{"rendered":"https:\/\/picsura.com\/?p=1026"},"modified":"2026-04-05T13:00:00","modified_gmt":"2026-04-05T13:00:00","slug":"i-used-these-3-movements-for-6-months-to-unlock-elite-hip-mobility-the-routine-im-using-is","status":"publish","type":"post","link":"https:\/\/picsura.com\/?p=1026","title":{"rendered":"I used these 3 movements for 6 months to unlock elite hip mobility. The routine I&#8217;m using is:"},"content":{"rendered":"<p><\/p>\n<div data-article-body=\"true\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><i>Future and its syndication partners may earn a commission when you buy through links in our articles.<\/i><\/p>\n<figure class=\"relative mb-4\">\n<div class=\"relative\"><button aria-label=\"View larger image\" class=\"group absolute bottom-0 size-full\" data-ylk=\"elm:expand;itc:1;sec:image-lightbox;slk:lightbox-open;\"><span class=\"absolute bottom-3 right-3 rounded-full bg-white p-3 opacity-100 shadow-elevation-3 transition-opacity duration-300 group-hover:block group-hover:opacity-100 md:p-[17px] lg:bottom-6 lg:right-6 lg:bg-white\/90 lg:p-5 lg:opacity-0 lg:shadow-none\"><svg viewbox=\"0 0 22 22\" aria-hidden=\"true\" class=\"size-4 lg:size-6\" width=\"22\" height=\"22\"><path d=\"M12.372.92c0-.506.41-.916.915-.916L21 0l-.004 7.712a.917.917 0 0 1-1.832 0V3.183l-6.827 6.828-1.349-1.348 6.828-6.828h-4.529a.915.915 0 0 1-.915-.915M1.835 17.816l6.828-6.828 1.349 1.349-6.829 6.827h4.529a.915.915 0 0 1 0 1.831L0 21l.004-7.713a.916.916 0 0 1 1.831 0z\"\/><\/svg><\/span><\/button><dialog aria-label=\"Modal Dialog\" aria-modal=\"true\" class=\"fixed bottom-0 left-0 right-0 top-0 z-4 size-full max-h-none max-w-none bg-white hidden\"\/><\/div><figcaption class=\"relative text-sm mt-1 pr-2.5\">\n<p>Credit: Shutterstock<\/p>\n<\/figcaption><\/figure>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">I teach mobility classes to people from all walks of life, from those who have included mobility exercises in their daily routine for years to those who feel stiff and cramped all over. These three movements are what I&#8217;ve been doing for the past 6 months or so and have helped me loosen some of the tightest and most unstable joints I&#8217;ve ever seen.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Before you start, remember that improving your mobility takes time. We recommend practicing the exercises before your workout and adding a short routine to your week at least once or twice a week. This allows you to increase your range of motion and see real and lasting changes.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">If you want to move better and unleash healthier joints, try this 3-move routine and let us know how it goes in the comments. We also recommend one of the best yoga mats to support your knees and spine. You can also add light dumbbells to your hips for bridges if you wish, but this is optional.<\/p>\n<h2 class=\"mb-4 text-xl font-bold md:text-2xl\">Check out Sam&#8217;s three-move routine.<\/h2>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">You&#8217;ll have to adapt your routine to suit you, but as a guide, aim for two rounds of 8 to 12 reps per side per exercise. If you don&#8217;t have time, reduce it to 1 round. Instead of repeating the movement, take your time and repeat slowly. This helps build the mind-muscle connection, increasing stability, activation, and control.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">If you have limited joint mobility or muscle flexibility (or both), you&#8217;ll find that your range of motion (how far you can move in each position) is quite limited. relax. Move as far as you can during each exercise, and don&#8217;t push yourself until you feel pain. When you reach your limit, stop for a moment and breathe. Instead of forcing your body into shape, just continue doing the reps mindfully, noting whether the position feels difficult.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Try to relax as much as possible and breathe in through your nose and out through your mouth. This should feel more like a mindful exercise routine than a chore.<\/p>\n<blockquote class=\"mb-4 border-l-2 pl-5 italic text-tertiary\">\n<div class=\"\">\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Increase your range of motion and improve your overall function.<\/p>\n<\/div>\n<\/blockquote>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">As I said earlier, building true mobility takes time. Keep experimenting and show up on the mat, noticing small, gradual but visible changes in your overall movement, strength, and control. It is one of the best ways to ensure longevity.<\/p>\n<h2 class=\"mb-4 text-xl font-bold md:text-2xl\">What can you expect?<\/h2>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">The routine begins by pulling your knees outward and away from your body, opening your hips and groin, and stretching your glutes by placing your legs in a figure-four position. The stabilizing leg and hip also work to hold the bridge position as you raise the opposite leg into the air.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Lift your hips and keep your glutes switched on, trying to open your knees as much as possible without straining. Avoid rotating to one side.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Next, while sitting in frog position, internally rotate your hips by lifting one leg at a time (imagine a frog sitting with its legs bent and spread out to the sides). This stretches your groin, adductor, hip, and gluteal muscles and also reduces lower back pain. Lift one leg, then the other, and focus on pushing your hips back to stretch the pose deeper. Think of it as a three-way hip attack.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">The last one is a scorpion kick. To perform this exercise, keep your elbows and shoulders down and flip and kick one leg over your body to the opposite side, focusing on spinal rotation. It doesn&#8217;t matter if your foot lands or not, but if it does, keep your foot on the ground for a moment to feel a deeper stretch, then controllably return to center.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Rotating in this way activates your upper body, including your spine, which can be helpful if your back feels cramped from sitting for long periods of time. Leg flips also stretch your hips and open up your lower body.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">You may need to take extra breaks and split up your reps at first. Focus on quality, not quantity, of salespeople. It may be better to spend a minute or so on each movement rather than counting repetitions.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Whichever you choose, always return to slow, controlled breathing and maintain full control of your body to allow you to move through your final range of motion without causing pain. Over time, notice how comfortable these exercises become and how far you can go.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\"><em><strong>to follow <\/strong><\/em><em><strong>Tom&#8217;s Guide Fitness<\/strong><\/em><em><strong>    See more workouts, routines, tips and tricks on Instagram.<\/strong><\/em><\/p>\n<hr class=\"my-4\"\/>\n<hr class=\"my-4\"\/>\n<h3 class=\"mb-4 text-lg font-bold\"><span>More about Tom&#8217;s guide<\/span><\/h3>\n<\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>  <br \/>#movements #months #unlock #elite #hip #mobility #routine<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Future and its syndication partners may earn a commission when you buy through links in our articles. Credit: Shutterstock I teach mobility classes to people from all walks of life, from those who have included mobility exercises in their daily routine for years to those who feel stiff and cramped all over. These three movements &#8230; <a title=\"I used these 3 movements for 6 months to unlock elite hip mobility. The routine I&#8217;m using is:\" class=\"read-more\" href=\"https:\/\/picsura.com\/?p=1026\" aria-label=\"Read more about I used these 3 movements for 6 months to unlock elite hip mobility. The routine I&#8217;m using is:\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":1027,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[483,1],"tags":[2563,2561,275,639,775,2560,2218,2562],"class_list":["post-1026","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-general","tag-elite","tag-hip","tag-mobility","tag-months","tag-movements","tag-range-of-motion","tag-routine","tag-unlock"],"_links":{"self":[{"href":"https:\/\/picsura.com\/index.php?rest_route=\/wp\/v2\/posts\/1026","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/picsura.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/picsura.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/picsura.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/picsura.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1026"}],"version-history":[{"count":0,"href":"https:\/\/picsura.com\/index.php?rest_route=\/wp\/v2\/posts\/1026\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/picsura.com\/index.php?rest_route=\/wp\/v2\/media\/1027"}],"wp:attachment":[{"href":"https:\/\/picsura.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1026"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/picsura.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1026"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/picsura.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1026"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}