5-Day Mobility Challenge – Day 1: Unlock Your Hips

Your physiotherapist-guided reset to feel more flexible, stronger, and more in tune with your body.

Today we’re starting where so many movement issues begin: your hips.

Why Hip Mobility Matters

Tight hips don’t just feel uncomfortable, they can lead to lower back pain, limited squat depth, poor posture, and compensatory movement patterns in the knees and spine. As a physiotherapist, I often see how restricted hips can quietly affect everyday movement.

The good news? With just a few focused exercises, you can start restoring control and freedom through this essential joint.

🔓 Hip Release (10 Minutes)

1. 90-90 Hip Rotations – 1 x 5 reps each side

This drill improves hip internal and external rotation (turning in and turning out). Sitting, place both feet on the ground slightly wider than shoulder width apart. Keeping you spine tall, allow your knees to fall gently to one side, creating a 90-degree angle with both knees. Hold here for 30 seconds, then rotate so your knees are pointing the other direction.

2. Couch Stretch (Hip Flexor Stretch) – 2 x 30 seconds per side

Position your back foot against a wall or bench while kneeling. Shift your hips forward until you feel a stretch through the front of the thigh and hip. Keep your core engaged to avoid arching the lower back.

3. Glute Bridges – 3 x 10 slow reps

Lie on your back, knees bent, feet flat. Drive through your heels to lift your hips, squeezing your glutes/buttock throughout the movement. Lower slowly with control. This activates your posterior chain (back-line of the body) and reinforces healthy hip extension.

Pro Tip:

Take your time. These movements aren’t about how far you can stretch, they’re about how well you can control the movement within your available range. Consistency beats intensity here.

Ready to feel the difference? Repeat this sequence once a day throughout the week for best results. Tomorrow, we’ll move up the chain to focus on your upper back and thoracic spine, an often overlooked area for postural and rotational mobility.

Final Thoughts:

If your hips feel tight, stiff, or restricted, especially after sitting or activity, you’re not alone. Hip mobility plays a major role in how your entire body moves, from your lower back to your knees and even your posture. If you’re in Kingston, ON, working with our physiotherapists can help identify what’s actually limiting your hip mobility and create a personalized plan to help you move more comfortably and efficiently. Book with us today to start helping your hips move better!