Zero Experience Needed: The Beginner Hip Mobility Reset

Tight hips don’t have to be for the rest of your life, and no, you are not too old and it is not too late!

Mobility coach Marina Sarenac shows us how:

Hit the reset

If you can’t get all the way into these, don’t worry—so long as you can feel the stretch, it’s doing you good and getting you where you need to be:

• Seated knee-open stretch: sit tall with your legs straight, bend one knee upwards, open it outwards, then hinge from your hips and lean forwards while keeping your spine straight; feel a stretch through your adductors and your hamstrings.
• Seated 90-90 side-flex stretch: sit in a 90-90 position, lean forwards over your front leg, then walk your hands to the outside of your bent leg and let your ribs move sideways towards the floor; allow your body to relax into the side-bend.
• Pancake lift-activation: sit in a wide-leg pancake, keep your spine neutral, walk your hands forwards, then lift one knee at a time while keeping your heel on the floor; move slowly to wake up your deep hip and adductor muscles.
• Deep lunge hip reset: move into a deep lunge with your back knee down, push your front knee forwards while raising your arms and lightly extending your back, then shift your hips backwards onto your glutes with your front leg straight; alternate between these two positions with good, steady control.
• diagonal adductor lean: from kneeling, step one foot out on a diagonal, keep your heel down and your knee aligned with your foot, then lean your torso towards the angle of your front leg without letting your hips rotate; feel the stretch deep in your hip and adductors.

As with most exercises of this kind, little and often is key. Or you can do a lot and often if you want! Don’t let us stop you. But the point is that it’s better to do little and often, than a lot 3x per month for a month and a half and a bit.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

You might also like:

11 Minutes To Pain-Free Hips – by Melinda Wright

Take care!