Unlock Hip Mobility to Alleviate Back Pain and Enhance Overall Wellbeing as You Age

Best exercise for Hip Mobility

As we age, mobility tends to decrease. Hip mobility in particular, is extremely important as it allows us to do so many tasks and movements that we take for granted. It effects balance, one’s ability to walk, run, lift, and twist. Acting as shock absorbers, hip mobility prevents strain on the back, hamstrings, knees, ankles and feet. Improving hip mobility can remedy many types of pain, especially lower back pain. It can improve one’s overall biodynamics, effecting posture and even improving athletic performance. Golfers know that tight hips can effect their golf swing. Boxers and martial artists know that power to generate forceful punches and kicks, comes from the hips. Improving hip mobility offers so many immediate benefits. But, perhaps the most important reason of all to improve hip mobility is that it can help you live longer, and maintain a higher quality of life as you age.

A recent study published in the Scandinavian Journal of Medicine and Science in Sports found that better joint mobility and flexibility is associated with a longer lifespan. The study spanned over 28 years, with approximately 3,000 participants. The study also claims higher mobility and flexibility were associated with lower likelihood of death from cardiovascular disease and cancer in both men and women.

Sitting for hours, tends to be one of the main reasons for tight hips. School, and many jobs require us to sit for extended periods of time. There are over 15 muscles around the hip area working together to allow for full range of motion in the hips. Any tightness or restriction in one or several of the muscles will impact range of motion. Reduced range of motion increases stress on back muscles, hamstrings, the groin, and other joints.

In previous video blogs, I have shown you some simple exercises to improve hip mobility, such as wall squats, and seated waist rotations. Today, I want to share another exercise that I believe to be the best for hip mobility. It also has so many other positive effects on many other muscle, tendon, and ligament groups that you would not typically think would be associated with the hips. Such as, pain or tension in the muscles between your shoulder blades. It even helps with calf cramping, and sciatica.

The exercise in this video is a variation of a stance used in Shaolin Martial arts and Tai Chi. It is called Pu Bu (仆步), which translates as flat stance. It is also sometimes referred to as drop or crouching stance. Please keep in mind that your hips may be too tight to be able to do this stance fully. Just slowly work at it. Do not push yourself to the point of pain, as this will only cause injury. If you are extremely inflexible, I would encourage you to start with modified wall squats, before trying this variation of Pu Bu.

Also, you do not have to do every part of this stretch shown in the tutorial video. Just do what feels good, and gradually add more over time, as it becomes easier.

I hope this exercise is included as a part of your daily routine. Do it now to remedy or prevent pain and injuries. Do it continuously to maintain independence and a high quality of life as you age. Good hip mobility is crucial for maintaining the ability to perform daily tasks, that involve bending, reaching, and squatting. It significantly reduces the risk of falling, and prevents joint degeneration, arthritis, and impingement.

References:

Araújo, C.G.S. et al. (2024) ‘Reduced body flexibility is associated with poor survival in middle‐aged men and women: A prospective cohort study’, Scandinavian Journal of Medicine & Science in Sports, 34(8). doi:10.1111/sms.14708.

Smith, J. et al. (2022). The Impact of Hip Mobility on Function and Quality of Life in Sedentary Older Adults. Journal of Aging and Physical Activity, 30(3), 123-135.

Johnson, R. et al. (2021). Hip Mobility and Fall Risk: A Systematic Review. Journal of Geriatric Physical Therapy, 44(2), 98-105.

Wilson, K. et al. (2020). The Influence of Hip Mobility on Posture and Low Back Pain in Older Adults. Journal of Physical Therapy Science, 32(12), 903-908.

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Alchemy Wellness Centre is located in Bangalow in the Byron Bay hinterland of New South Wales Australia.

RJ Singer is a registered Acupuncturist, and Chinese Medicine Doctor with AHPRA and AACMA. He is also a highly regarded QiGong Healer and Teacher, and Feng Shui Consultant. RJ’s area of special interest is in the treatment of stubborn and difficult chronic disease, and all types of painful conditions.

Katrina Hillis specialises in Neuro-Energetic Kinesiology. She assists her clients in personal transformation by balancing the stress held in the physical, emotional, biochemical and energetic structures and functions of the body.