I unlocked elite hip mobility using these 3 moves for 6 months: Here’s the routine I use

I teach mobility classes to people from all walks of life, from those who have been adding mobility exercises into their routines for years to those who feel stiff and tight all over. These three moves are ones I have stuck with for the last six or so months, and they have helped unlock tight, cranky joints like never before.

Just remember, before we get started: improving mobility takes time. I recommend practicing exercises before your workouts and adding a short routine into your week, at least once or twice a week, so you can build your range of motion and see real, lasting change.

mind-muscle connections and will boost stability, activation and control.

If you have limited joint mobility or muscle flexibility (or both), you might find your range of motion (how far you can move into each position) fairly limited. Relax. Move as far as you can into each exercise and don’t push to a point of pain; once you reach your limit, pause for a moment there and breathe. Continue moving through the reps mindfully, simply noticing if a position feels difficult rather than forcing your body into shapes.

Try as much as you can to stay relaxed and breathe in through your nose and out through your mouth; this should feel like a mindful exercise routine, not a chore.

Let’s increase range of motion and boost overall function.

As I mentioned, true mobility takes a while to build. Keep giving it a go and showing up to the mat, and notice those small, incremental but noticeable changes in your overall movement, strength and control. It’s one of the best ways you can secure longevity.

figure-4 position with the legs; the stabilizing leg and hip are also active to hold the bridge position as you raise your opposite leg into the air.

Try to open your knee as far as possible without forcing it while keeping your hips lifted and glutes switched on; avoid rotating to one side.

Next, we internally rotate the hip by lifting one foot at a time while sitting in the frog pose position (think about how a frog sits with its legs bent and out to the sides). This stretches the groin, adductors, hips and glutes and can also relieve lower back pain; focus on lifting one foot, then the other, then pressing the hips backward to find a deeper stretch in the pose. Think of it as a three-pronged hip attack.

Finally, scorpion kicks. To do this exercise, keep your elbows and shoulders down and focus on spinal rotation as you flip and kick one leg over your body to the other side; it doesn’t matter if your foot lands, but if it does, place it down on the ground for a moment to feel a deeper stretch, then return to center with control.

Rotating this way activates the upper body, including your spine, which is useful if you sit for long periods and feel tightness in your back. The leg flip also stretches the hip and acts as an opener for your lower body.

You might need to take extra breaks to begin with and split your reps; focus on the quality of reps rather than the quantity. You might also prefer to spend a minute or so on each move rather than count repetitions.

Whichever you choose, always come back to a slow and controlled breath and ensure you have full control over your body, moving to your end range of motion without causing yourself pain. Over time, notice how these exercises become more comfortable and how much further you can move into them.

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