Although my hips have always been tight, this time of year makes them feel even worse. I spend a lot of time at my desk, and I quickly become stiff. When I run, I get twinges and when I walk, I take shorter steps. That familiar ache comes when you stand up after spending too much time sitting. I am aware that mobility work is beneficial, but it must accommodate my schedule. I stick to 10-minute routines when I’m busy because they’re more manageable. For this reason, I tried a seven-minute hip mobility exercise taught by NASM-certified personal trainer Lindsey Bomgren. She claims that the exercise, which she posts under the handle @nourishmovelove, will quickly and easily release tight hips without the need for any equipment. After doing it on a daily basis for three weeks, I saw three significant changes in my hips’ daily sensation.
Hip Mobility Exercise for Seven Minutes
Lindsey’s hip mobility regimen consists of seven one-minute exercises. In the video, Lindsey says you can stop at any time and dedicate more time to exercises that feel particularly beneficial. Exercises like 90/90 internal rotation knee drops, 90/90 pigeon pose, 90/90 rear knee and heel lifts, tabletop hip circles, frog rocks, v-sit leg lifts, and cossack squats are included in the routine. This exercise is effective because it quickly moves your hips through a variety of positions and patterns. Both internal and external hip rotation are improved by the sequence. Although these motions are frequently disregarded, they are important for comfortable sitting, running, and walking. Exercises that target the hip capsule deeply include the 90/90 variations. Your range of motion can be enhanced in several ways with the frog rocks and tabletop hip circles. The program strikes a balance between strength training and mobility exercises. Cossack squats and V-sit leg lifts are more than just hip stretches. They help your mobility gains last longer by forcing your muscles to control those extended positions. After attempting this routine, I have observed the following three changes.
Deep stretches weren’t necessary for my hips to feel looser.
I was surprised by how quickly my hips relaxed without the uncomfortable sensation of pushing a stretch. My flexibility improved in a way that seemed simple and gentle thanks to the routine’s slow position changes and hip circles and 90/90 poses. After the first week, I noticed that everyday tasks like getting out of my chair and walking farther felt more effortless. After three weeks, I noticed that the stiff locked feeling I usually get from sitting all day had significantly improved, which felt like a significant accomplishment after weeks.
My hip mobility was enhanced in multiple ways.
This exercise regimen went beyond basic flexibility exercises. Exercises like Cossack squats and V-sit leg lifts required my muscles to remain active as I moved into deeper positions while working my hips through a variety of ranges. This meant that instead of just stretching, I was developing control instead. Exercises involving internal and external rotation, which had always felt very limited for me, showed noticeable improvement over the course of the three weeks. After the exercise, my hips were momentarily loose for an hour before becoming tight once more. Rather, they started to feel more supported and balanced throughout the day.
It was simple to maintain consistency because of the short length.
Although seven minutes may not seem like much, that’s exactly why this routine worked so well. It didn’t feel like something I could avoid when my days were hectic. At times when I would typically persuade myself not to exercise at all, I was able to fit it in before bed or during work breaks during the day. The biggest influence came from the routine practice instead. Instead of doing longer mobility exercises on occasion, I continued this regimen nearly every day, and after three weeks, the combined effects were far more noticeable than I had expected.
