{"id":3684,"date":"2023-05-13T00:04:01","date_gmt":"2023-05-12T17:04:01","guid":{"rendered":"https:\/\/loudhdtv.com\/an-11-minute-hip-mobility-routine-for-pain-relief\/"},"modified":"2023-05-13T00:04:01","modified_gmt":"2023-05-12T17:04:01","slug":"an-11-minute-hip-mobility-routine-for-pain-relief","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=3684","title":{"rendered":"An 11-Minute Hip Mobility Routine for Pain Relief"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"article-franchise outlines-corners relative p-[20px] mt-[30px] sm:flex sm:items-start sm:flex-row\">\n<div class=\"article-franchise__text text-default mt-[10px] text-center inline sm:inline-block sm:mt-0 sm:text-left\"> <span class=\"italic text-gray\">Each month, a new trainer takes us through four of the best workouts they have in their back pocket. Follow along weekly for new ways to sweat it out with us.<\/span><span> <a href=\"https:\/\/www.wellandgood.com\/trainer-of-the-month-club\/\" target=\"\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/trainer-of-the-month-club\/\" rel=\"noopener\">See All<\/a><\/span> <\/div>\n<\/p><\/div>\n<p>Do you run? Cycle? Work at a desk? Lift weights? You can probably benefit from improving your hip mobility.<\/p>\n<p>No matter your lifestyle or hobbies, short, stiffened hip flexors can wreak havoc on your body. Since this group of muscles originates in your lower back, <a href=\"https:\/\/www.wellandgood.com\/importance-of-hip-mobility\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/importance-of-hip-mobility\/\">tight hip flexors can cause back pain<\/a>. They can also cause you to have a <a href=\"https:\/\/www.wellandgood.com\/hip-mobility-exercises-runners\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/hip-mobility-exercises-runners\/\">shortened stride<\/a>\u00a0in running, and not be able to move through the full range of motion in a strength training session.<\/p>\n<p>\u201cIf you do a lot of repetitive movements like cycling, for example, or running, your hips are not going to be as mobile,&#8221; says\u00a0<a href=\"https:\/\/www.instagram.com\/_roxie_jones_\/?hl=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/_roxie_jones_\/?hl=en\">Roxie Jones<\/a>, a\u00a0<a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.pntrac.com%2Ft%2F8-12581-270671-229594%3Furl%3Dhttps%253A%252F%252Fwww.alomoves.com%252Finstructors%252Froxie%253Finstructors%253Droxie%2526amp%253Border%253Ddate%2526amp%253B%26sid%3DSTMSFT-1061749%26website%3D378726&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhip-mobility-routine%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.alomoves.com\/instructors\/roxie?instructors=roxie&amp;order=date&amp;\">strength trainer with Alo Moves<\/a>. &#8220;That\u2019s why it\u2019s really important to do these things to keep [them] loose, and it will also prevent future injury, and lower back pain in the future.\u201d<\/p>\n<p>To keep that critical hinge and rotation point healthy, Jones has created an 11-minute hip mobility routine for Well+Good&#8217;s Trainer of the Month Club that you can do whenever is convenient and possible for you.<\/p>\n<p>\u201cOnce a day would be great, before or after training sessions,\u201d Jones says. \u201cBasically as often as you can do it.\u201d<\/p>\n<p>In this short workout, you\u2019ll move through four base positions that will help bring rotation and openness to your hips. In the first, a bear sit on the floor, you\u2019ll push your knees and elbows together then pull them apart to engage and ultimately release those hip flexors. You\u2019ll also work on rotating through the whole leg, one at a time, moving your foot in an arc with the heel on the floor.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/hip-mobility-routine\/\" current-title=\"Do This 11-Minute Hip Mobility Routine \u2018As Often as You Can\u2019 for Less Pain and More Gain\" current-image=\"GoodMoves-11-Minute-Hip-Mobility-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2022-11-12\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/hip-mobility-routine\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/hip-mobility-routine\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/hip-mobility-routine\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>You\u2019ll apply these same ideas\u2014engaging, releasing, and rotating\u2014to your hips in two other positions: Lying on your back with one leg lifted in a bent-knee position, and in a half kneeling pose. Finally, you\u2019ll end with some extended 90\/90s to put it all together.<\/p>\n<p>Jones\u2019 most pertinent tip throughout: Lean into the movements, and go slow.<\/p>\n<p>\u201cYou want to take your time with mobility,\u201d Jones says. \u201cA big mistake is people going too fast with mobility. I want you to be really mindful, and really feel what the joints are feeling when you\u2019re taking it through the range of motion.\u201d<\/p>\n<p>If you do, that range of motion should be bigger in no time.<\/p>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Each month, a new trainer takes us through four of the best workouts they have in their back pocket. Follow along weekly for new ways to sweat it out with us. See All Do you run? Cycle? Work at a desk? Lift weights? You can probably benefit from improving your hip mobility. No matter your &hellip;<\/p>\n","protected":false},"author":3,"featured_media":3685,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-3684","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/3684","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3684"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/3684\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/3685"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3684"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3684"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3684"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}