Physical Therapist Shares Why Your Hip Mobility Is Disappearing and 2 Simple Tests to Try at Home, According to a Physical Therapist
We all have sobering moments in life, and one of the most common is realizing just how tight certain muscles have gotten. Maybe it shows up when you can’t get past 90 degrees in a squat, or as that nagging hip pain that won’t quit. Either way, it’s a clear sign your mobility isn’t where it used to be. There are plenty of reasons hip mobility starts to decline, from everyday habits to changes that come with age.
"After the age of 50, anabolic resistance makes it harder to maintain muscle mass with the same amount of resistance training and protein intake," says Ashley Katzenback, PT, DPT, of Cape Concierge Physical Therapy. "So if your glute mass decreases, it's going to be harder to maintain mobility."
On top of that, lifestyle plays a major role. Just as technology use has fueled rising rates of back pain, long hours spent sitting can contribute to hip stiffness and immobility. Hormonal changes, like a drop in estrogen, can also lead to collagen loss in ligaments and tendons, reducing their elasticity. And at the joint level, cellular senescence can make the synovial membrane less productive, decreasing the fluid to lubricate our joints.
Want to see how mobile your hips are? Read on for a few simple hip mobility tests Katzenback recommends, along with how to do them at home and what you can do to start improving your range of motion.
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Hip Mobility Tests
The 90/90 hip stretch is a simple way to test your overall hip mobility. The front leg, positioned at 90 degrees, targets the hip flexors, especially the psoas and rectus femoris. The back leg, also at 90 degrees, hits the glutes and external rotators, including the piriformis and other deep hip muscles.
The couch stretch test is another great option, as it puts you into hip extension, which is one of the biggest factors influencing walking speed and your ability to generate power through the glutes. To try it, bend your left knee and place your shin along the back cushion of a couch with toes pointed upward. Keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle.
How to Restore Hip Mobility
To restore hip mobility, think about doing the opposite of sitting and rather, stretching everything that has shortened in the seated position. For instance, Katzenpack suggests doing five back bends every time you stand up from a chair or sitting on the floor whenever possible. You can also regularly perform the 90/90 hip stretch, in addition to the following two exercises.
How to Do Bridges
- Lie on your back with your knees bent.
- Keep your feet flat and about hip-width apart.
- Push through your heels to lift your hips while squeezing your glutes.
- Pause at the top, then lower slowly back down.
How to Do Prone Pressups
- Lie face down with your hands under shoulders, keeping your hips on the floor.
- Press through your hands to lift your chest, letting your lower back gently arch.
- Pause, then lower back down with control.
Related: How to Do Bodyweight Squats to Build Power and Functional Strength