Simple Hip Movements to Relieve Joint Pains


Your body was once a well oiled machine. You could get up and down, push and lift without too much of a challenge. Now you’re waking up stiff all over, standing for 5 minutes and your back aches and it’s a world of hurt just trying to bend over and tie your shoe.  This isn’t the way you want to live the rest of your life.  Your body was designed to move freely without numerous compensations. But if you are not regularly going through a mobility routine, you’re living each day with compensations and unnecessary pains.

What is mobility? Quite simply, mobility can be defined as ‘usable ranges of motion’.

To maximize your body movement potential, you need to have adequate ranges of motion, strength through your ranges and maximum control of your individual joints. Then you will be able to move well, produce smooth coordinated motion and distribute forces evenly throughout your body.

Stiffness, restrictions, and in some cases, pain, are your body notifications telling you mobility may be compromised.

Will stretching help your mobility?

While stretching is a popular solution for trying to fix poor mobility, results are usually short lived. That’s because stretching alone only ‘temporarily’ allows access to greater range of motion. This is quickly reversed if it’s not accompanied with some kind of specific strengthening work.

Click on the button for your my FREE Hip Mobility Cheat Sheet with specific exercises and stretches to move and feel better.


Because the hip joint is more stable than mobile, it’s more prone to fracture than dislocation and is a common health problem associated with aging.

Restoring hip mobility will help in several areas. It should reduce or eliminate lower back and knee pain stemming from overcompensation. It should improve your power output by allowing you to fully engage your posterior chain in training exercises, while making them safer.

Test Your Mobility:

Let’s start off by performing a self hip mobility test. This will give you an initial idea if your hips are restricted through limited mobility.

Here are two easy tests for hip mobility.

  1. Sit up straight and tall, then cross your right ankle over the left knee and gently push the right knee toward the floor. Now switch sides and try the same thing. Can you get your shins parallel to the floor? If not, you likely have limited mobility in your hips.
  2. The next test is to gently pull your knee toward your opposite shoulder instead of pushing it toward the floor. Do you feel a stiffness or pull in your hips or glutes? This is another frequent sign of limited mobility as well as tight hips.

These two screen tests can also be easily turned into stretches to loosen up your hips. Do the test and hold it for 60 seconds to perform the stretch. If you experienced pain with either of these or have low back pain, download this FREE Hip Mobility Cheat Sheet with additional mobility, strength exercises and stretches you can perform daily.

If you find you need a quick starter program with mobility, strength and flexibility exercises you can do daily, here is my Mini Mobility Program for the Lower Body to help prevent joint pains.

If you have specific questions regarding your hip mobility or other any health and fitness questions, you can easily reach me at I am happy to answer any of your questions and guide you to which treatment approach is best for you. I want to see you pain free and moving well! – Coach Joe

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