Every time I stand up after sitting down for too long at my desk, my hips make that horrible crack – crack – crack sound. Past injuries and intensive training as a young athlete has left my body feeling older than it really is.
Here are some of our top mobility exercises to keep those hips supple and strong –
Single Leg Glute Bridge
Take glute bridges to the next level and perform some single leg bridges on each side to work your glutes, which are important for controlling lateral stability, hip extension, and internal and external hip rotation.
Well+Good has a great video on YouTube explaining the right way to engage your muscles in this mobility movement, and explains the most common mistakes that can make it less effective.
I personally also focus on creating a motivational space for myself on Instagram by following fitness/mindset coaches like Jibby or Ben Patrick.
One of my all-time favourite yoga positions and mobility exercises is the cat-cow flow which targets the spine. Improving mobility in the extension and flexion of the spine helps us build strength in the correct neutral position which improves posture and hip mobility.
Adriene describes this move as a “little dance up the spine that is perfect for beginners” and explains the progression well in her YouTube Video.
Taking standard forward and backward lunges into a different directional plane targets all the same muscles plus the inner thigh muscles (adductors). Lateral lunges are great for working the gluteus medius muscle which builds stability in the hip joint and they have a less impact on the knee joints compared to exercises like squats.
Conor Harris has a great thread on the biomechanics of a lateral lunge and an informational YouTube Channel with more mobility exercises.
One of my favourites is Ben Patrick (@kneesovertoesguy on Instagram and YouTube). ATG Personal Training is a full body fitness system and I personally love their short videos over on Instagram, particularly on beginner-friendly mobility exercises.
A great way to include mobility exercises into a training program is yoga. Yoga with Adriene is one of my personal inspirations – great for beginners and usually offers several modifications for difficult exercises.
https://rewirefitness.app/wp-content/uploads/2022/06/Mobility-Exercises.png12602240Patriciahttps://rewirefitness.app/wp-content/uploads/2021/04/Rewire_Fitness_menu_logo_340x79-full-1.pngPatricia2022-07-07 12:18:302022-07-19 12:42:12Top 3 Hip Mobility Exercises (No Equipment!)
Across the globe, people are limited, like never before, with what they can and can’t do. This has, naturally, had a massive impact on everyone’s life and health, meaning that it is more essential than ever to make sure that we tick all the boxes in terms of our health.
During this time, it is incredibly important to keep exercising. Since (almost) all sporting competitions and events across the globe have been cancelled, it can become very demotivating to work without a goal. On top of this, with gyms closed and social distancing measures meaning that we cannot train with a partner, more barriers are in the way of our goals. The ability to overcome obstacles is what separates us as athletes.
“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”
At the very minimum, we want to maintain our fitness, however by using this unprecedented time to do more than anyone else, it distinguishes you and you will be ahead of the rest when we are released back into the sporting world again. One crucial thing to note is that it is important to do something even if it is significantly less than before. One study into resistance training showed that even when doing 1/9th of the original training, participants were able to maintain their muscle mass for the duration of a 32 week period, whereas those who did not undergo any training over 32 weeks regressed to their original muscle mass before the training plan began (1). However, now is not the time for complacency or downheartedness – we have a unique opportunity to use this time to progress and focus on our health in a way that we have never before.
It is also important to consider the positive effect that exercise has on our mental health. Exercise has been shown to reduce depression and anxiety and has positive effects on mood, self-esteem and cognitive function (2). This is another of the many reasons why we should continue to exercise regularly.
With significantly reduced social commitments it is very easy to let our sleep habits go to pot. Aside from having a negative effect on our physical and mental recovery, poor sleep quality impairs our immune system (3), something we naturally don’t want during a global pandemic. When sleeping, there are a few crucial things to take into account: consistency, appropriate length and quality – all which influence each other. By setting a consistent bedtime and wake up time you can reduce the time it takes to fall asleep as well as improving the quality of your sleep by allowing you to spend appropriate time in each sleep stage. When considering sleep length it is important to remember not only to get enough sleep but also not to get too much, having too little or too much sleep is associated with worse health (4). We cannot ‘store’ sleep and so once we have achieved all the sleep we need, sleep is essentially a waste of time and time that we can utilise for better purposes. When considering appropriate sleep length it can also be helpful to think in terms of 90-minute cycles, rather than hours – a more accurate representation of our sleep. You can use an app such as SleepCycle to track your sleep and wake you up at the lightest point so you feel free and ready to start the day. It is crucial to practice good sleep habits, try to turn off blue light sources as you prepare to sleep so as not to interfere with melatonin secretion, which is inhibited by the presence of blue light. To read more on sleeping efficiently, click here.
Strictly speaking, the immune system cannot be boosted through vitamins. However, vitamins can be used to support normal immune function. Whilst it might not be necessary to supplement vitamins or minerals, it is important to get a sufficient amount in your diet, and if you are unable to achieve suitable levels with your diet, then consider changing your diet or supplementing. Essential vitamins and minerals for supporting immune function are copper, folate, iron, selenium, zinc and vitamins A, B6, B12, C and D (5). You might find it useful to use an app, such as Cronometer, to track your micronutrient intake and highlight deficiencies. One vitamin to highlight in particular is vitamin D, which we get from sunlight. Considering the lockdown measures that many countries have put in this creates a challenge, particularly knowing that in normal circumstances 40% of Americans are deficient in vitamin D (6). If you have a garden, try to use it throughout the day or if your current government regulations allow, try to get outside, whilst abiding by social distancing measures. If you are unable to get outside, then consider supplementing vitamin D. Overall maintaining a healthy diet, rich in the relevant nutrients can help to maintain immune function during this crucial time.
During this strange period, it is easy for us to become stressed and distressed by the circumstances. To help combat this, set aside some time daily to practice mindfulness and breathing exercises. Mindfulness can help us to reduce stress (7), something that we all will be facing to varying extents with the forced change in lifestyle. At Rewire, we have been developing a Mindset Recovery System. This involves guided box breathing exercises (a Navy SEAL technique) to help reduce stress (8) and binaural beats which help to counteract the negative effects of mental fatigue (9).
We have put together a demo of these to help with your mindfulness during this difficult time, which you can access using the following video.
To read more about the positive effects of mindfulness, click here.
Overall, it is incredibly important to stay healthy and active during these uncertain times. Try to create structure in your life where structure lacks and use this unique time effectively to improve yourself without social pressure.
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1. Bickel CS, Cross JM, Bamman MM. Exercise dosing to retain resistance training adaptations in young and older adults. Medicine and Science in Sports and Exercise. 2011.
2. Callaghan P. Exercise: A neglected intervention in mental health care? Journal of Psychiatric and Mental Health Nursing. 2004.
3. Besedovsky L, Lange T, Haack M. The sleep-immune crosstalk in health and disease. Physiol Rev. 2019;
4. Kim CE, Shin S, Lee HW, Lim J, Lee JK, Shin A, et al. Association between sleep duration and metabolic syndrome: A cross-sectional study. BMC Public Health. 2018;
5. British Dietetic Association. COVID-19 / Coronavirus – Advice for the General Public. 2020.
6. Forrest KYZ, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. 2011;