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Stretching and Mobility Routine For Beginners

I'm a Trainer, and This Is My Stretching and Mobility Routine For Tight Hips and Muscles

Oct 29 2020

No matter what type of physical activity you do, it's important to make sure you spend time stretching your muscles and working on your mobility. Holding long, static stretches will help improve your flexibility, which can improve your performance, prevent injury, and keep your body feeling and functioning at its best.

Mobility focuses on your range of motion, and it's important because it keeps your joints healthy, helps reduce injury, helps you move optimally, allows you to get stronger, and helps improve your performance. There are countless stretches and mobility exercises you can do, and I recommended working with a physical therapist or a trainer who is knowledgeable about mobility to see if there are any particular areas of your body you should focus on.

My "flows" can easily take 30 minutes to do, but ahead, I've shared an abbreviated version I do that really focuses on spinal and hip mobility. If you're new to mobility work, some of these movements may have you feeling as if you're doing resistance training, and that's normal. But with that said, you should never feel pain while doing any type of movement, and if you do, stop doing the movement.

You can do all of these movements together as a flow, or you can pick and choose the ones you like and add them to your movement routine. I recommend going through this routine (or any type of mobility and stretch routine) daily to feel and see the benefits, but do what works best for you!

Image Source: Getty / Westend61

1. Cat Cow

My spine mobility isn't terrible, but it could be a lot better. I love Cat Cow because it's another gentle exercise to warm the spine up before exercise, but it's also great for overall spinal mobility. I tend to perform 10 reps in each direction, but I recommend doing what feels best for you.

  • Begin on your hands and knees so your back is flat and your abs engaged. As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called Cow.
  • With an exhale, round your spine up to the ceiling, pull your abs toward your spine, and simultaneously tuck your tailbone in and draw your chin toward your chest. This part is known as Cat.
  • For a minute or so, continue flowing back and forth from Cat to Cow, breathing deeply so as not to rush each movement.
Image Source: POPSUGAR Photography / Louisa Larson

2. Lying T-Spine Opener

The lying t-spine opener is one of my favourite mobility exercises for the spine, and I recommend everyone add a variation of it into your daily routine.

  • Start lying in a straight line from head to toe on your left side. Keep your left leg fully extended as you bend at your right knee and place it on top of a foam roller parallel to your body. Your right knee should be perpendicular to your right hip, creating close to a 90-degree angle at the right hip. This is your starting position.
  • Keeping your right knee "glued" to the foam roller, extend your left arm straight out with your palm facing up, and then stack your right arm on top of the left. Don't let your right shoulder fall to the left, and be sure to maintain a straight line from your head to your toes.
  • With control, begin to peel your right arm off of your left, keeping it fully extended, as you rotate toward your right from the upper back. Your knee should never move off the foam roller. The only movement should be coming from your upper back/spine. As you rotate open towards the right, be sure to rotate your head, following your right hand with your eyes.
  • Moving with control, rotate open as far as you can without your knee coming off the foam roller. How far you go will be different for everyone, so it's OK if you cannot go that far. Be sure to keep your right arm completely extended from your fingers to your shoulder. Don't bend your wrist in an attempt to touch the ground. This movement is all about control; the ability to rotate further will come with repetition and consistency.
  • Once you've reached your end point (the point where you cannot go any further without sacrificing your form), slowly begin to return to the starting position with control, keeping your arm extended and your right knee on the foam roller. Be sure to follow your hand with your eyes, rotating your head back to the left.
  • Place your right arm back on top of the left arm. This counts as one rep.
  • Complete eight to 10 reps on each side.
Image Source: POPSUGAR Photography / Tamara Pridgett

3. World's Greatest Stretch

I love stretches that target multiple muscle groups at once, and the world's greatest stretch definitely does that. This will help open up your spine, hips, posterior chain, and basically all the muscles you use when exercising and as you go through your daily activities.

  • Start in a plank postion, and bring your left leg forward, placing it inside your left hand.
  • Reach your left arm toward the ceiling, twisitng your torso to the left.
  • Bring your left hand to floor, and reach your left leg back to return to a plank position. This completes one rep.
  • Repeat on the other side.
  • Complete eight to 10 reps on each side.
Image Source: POPSUGAR Photography

4. Fire Hydrant With a Circle

If you have tight hips, this move is for you. I recommend starting off slow to master the movement; think about creating the largest circle you can with your knee while maintaining proper form. You can and should reverse the direction of this exercise to hit the hip joint from every angle.

  • Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
  • Moving from your hip, lift your left knee up off of the ground. From here draw and imaginary semi-circle with your left knee, slightly opening your hip, moving your knee forward.
  • Complete the motion by bringing your left knee back underneath your left hip. Avoid shifting your weight to the right side. This counts as one rep.
  • Complete one sets of 10 reps on each leg.
Image Source: POPSUGAR Photography / Tamara Pridgett

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5. Knee Drop

This is another hip mobility exercise I love that will help you work on internal hip rotation. If this is too hard, try sitting on top of a yoga block or a blanket while performing.

  • Start seated with your hands on the ground behind your back.
  • Place your feet about an inch further than hips widths apart and bend your knees.
  • Lower your left knee down to the ground without moving your right leg. Raise your left knee back up, returning to the starting position. Repeat with the right leg. This completes one rep.
  • If you don't have enough mobility in your hips, move your feet further out. You can also perform this move by simultaneously lowering both knees down to each side.
  • Complete one set of 10 reps.
Image Source: POPSUGAR Photography / Tamara Pridgett

6. Hip Circle

The hip circle is a dynamic hip stretch and it's another one of my favourites. If done correctly, you should also feel this stretch in your hamstrings.

  • Start standing with your feet hips width apart and your hands on your hips.
  • Place the weight in your right hip as you begin to move your hips in a clockwise motion. Imagine that you're drawing a large circle with your hips.
  • The more you lean into this movement the greater stretch you will feel.
  • One full rotation counts as one rep.
  • Complete 10 clockwise rotations and 10 counterclockwise rotations.
Image Source: POPSUGAR Photography / Tamara Pridgett

7. Trunk Twist

Another spinal mobility exercise I always do is the trunk twist. You'll quickly be able to tell which side of your body is less mobile and tighter, and this will definitely help loosen things up and get your spine moving optimally. Take your time doing this move and remember to keep your hips square (facing forward) the entire time.

  • Start standing with your feet hips width apart and your hands on your hips.
  • Keep your hips square the entire time, begin to twist your torso to the left side. Return to the middle and twist to the right.
  • This counts as one rep.
  • Complete one set of 10 reps.
Image Source: POPSUGAR Photography / Tamara Pridgett

8. Frogger

If the previous hip exercises are too challenging, I recommend trying frogger. I do this one on days when I want to feel a deep stretch in my hips.

  • Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
  • Slowly slide your knees further apart, so that they are wider than your hips.
  • Begin to shift your weight backwards as you move your glutes back toward your heels.
  • From here return to your starting position, and then push your body forward to stretch your hips. This completes one rep.
  • Repeat two sets of 10 reps.
Image Source: POPSUGAR Photography / Tamara Pridgett

9. Wide Child's Pose

Wide Child's Pose is one of those stretches that makes me feel good all over. I know it really targets the lower back, but I also feel like it helps lengthen my posterior muscles, my spine, and decreases tightness in my upper body. I also like this pose because I really feel a stretch in my hips. I hold this pose for as long as I need, which can be anywhere from 30 seconds to a few minutes.

  • While on your hands and knees, sit back between your heels, exhaling as you lower your belly between your knees, coming into a Wide Child's Pose.
  • Hold for five breaths.
Image Source: POPSUGAR Photography / Louisa Larson

10. Wide Squat

One pose I constantly find myself in is the Wide Squat. Not only is it a deep stretch for my hips, but I'm also always reminded to keep my chest open, shoulders down, and body upright when I'm in it. I hold this pose anywhere from 30 seconds to two minutes.

  • From Wide Child's Pose, tuck your toes and sit up. Stand with your feet wider than hips-width-distance apart in a low squat, trying to bring your feet parallel.
  • Press your palms together in front of your chest, or rest your hands on the floor in front of you and exhale as you relax your head.
  • Enjoy holding this stretch for five deep breaths.
Image Source: POPSUGAR Photography / Louisa Larson

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