Pilates for Good Hip Mobility

Good hip mobility is crucial for overall physical well-being and functional movement. The hip joint plays a pivotal role in various daily activities, including walking, sitting, bending, and squatting.

Sufficient hip mobility ensures proper biomechanics, reducing the risk of injuries and promoting efficient movement patterns.

Additionally, strong and flexible hips contribute to better posture and balance, supporting the spine and preventing lower back pain.

Maintaining optimal hip mobility is especially vital for athletes, as it enhances performance in activities that require agility, power, and flexibility.

Overall, good hip mobility fosters a healthy and active lifestyle, allowing individuals to move with ease and engage in a wide range of physical activities.

Try these two exercises for better hip mobility and core strength:

Side Lying Leg Circles:

1. Lay on your side, hip and shoulder aligned with the back of your mat head supported with a cushion
2. You can bend the bottom leg if you need help with the balance
3. Inhale to prepare
4. Exhale engage your core and pelvic floor (PF) and start to circle the top leg
5. You can place the top hand lightly on the floor to help with balance but make sure you are not placing all your weight here, your core should be supporting the movement and keeping your upper body still
6. If you find it hard to maintain a still body, make a smaller slower circle
7. Repeat 8 to 12 circles on each leg

Side Lying Bicycle Kick:

1. Lay on your side, hip and shoulder aligned with the back of your mat head supported with a cushion
2. You can bend the bottom leg if you need help with the balance
3. Inhale to prepare
4. Exhale engage your core and pelvic floor (PF) and bend the top leg moving it forward of your body, extend the leg out being careful to not let the top hip roll forward
5. You can place the top hand lightly on the floor to help with balance but make sure you are not placing all your weight here, your core should be supporting the movement and keeping your upper body still
6. Inhale and hold the leg forward
7. Exhale engage your core and PF slowly sweep the straight leg back behind you and then bend
8. Hold for an inhale
9. Exhale engage your core and PF bend the leg and start the movement again
10. Switch directions
11. Perform 5 to 10 on each side