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Hip Rescue for the Desk Athlete - 6 ultimate stretches

hip surgery insider.jpg

If you are an active adult who bikes, runs and lifts, but works at a desk for long periods of time and doesn’t stretch your hip joint appropriately on a regular basis..

this is the sequence your hips are begging for.

When you stay in the same position for long periods of time, the hip becomes short.

As stiffness and rigidity happens, your movement patterns become limited; making you prone to pain not only in the mentioned area, but also in the lower back and knees.

5 years ago, I had a hip surgery due to a torn labrum. Meaning, I had a torn piece of cartilage and connective tissue around the hip joint that caused pain, stiffness, and other disabling symptoms. In my case it was because of repetitive motion and an abnormality in the shape of the joint that led me to injury.

I spent 3 months on crutches and 6 months overall before going back to semi-normal movement. Yeah, not fun at all. I had to re-learn how to walk normally again!

That put a lot of stress on my entire good side. That’s when I started using the bands to distract the joints and create greater ranges of motion.

It’s such a remarkable feeling to notice how free my motion became and how restricted it really was. I could literally feel my muscles breathing again and the pain melting away. I started playing around with different angles, as well as adding passive and active stretches. Just a few days later, my overall movement improved.

This might not be your case, but athletic activities that require repetitive hip flexion or pivoting can cause these types of injuries, too.

Keep your hip healthy, out of injury and free from pain with these 6 rescue stretches and mobility exercises.

For this sequence, you will need a couple of things:

Strong elastic bands


I recommend you get a couple of different sizes because you will have to address the joint in multiple angles and you might not know at the beginning how much load you need to apply over the muscles.

Also, It's a piece of equiptment that you, the avid athlete should have!

I’ve provided you with a link to my favorite options so you don't have to wonder what to get.

You’ll also need: a mat or soft surface, a chair or box, kettlebell or heavy dumbell and a small towel in case you need to pad your knee.



Let’s start measuring the amount of movement at the hip. This is important because you want to know the real status of the hip joint so you can track the progress you will obtain after the sequence. Is having your legs in 90 degrees a comfortable position? What about when the knee is closer to the chest? Can you do it without lifting the head and the tailbone off the ground? Assess your internal rotation (when the foot moves away from the center of the body). Is that hard to do?


Old fashion hip opener (front of the hip). Find a secure place to hook up your band. Place the band at the bottom of your glute. Kneel in front of the anchor in 90-90 (both legs are in a 90 degree angle), stretching the band enough to feel a good pull. Keep your back neutral, not over extended, and allow the band to do the job. When you get familiar with the position, progress into lateral flexion and internal rotation (moving the foot away from the midline) using a kettlebell to anchor your foot. Start adding some lateral flexion to increase the stretch and spend at least 2 min in each position.


Find yourself sideways to the band and anchor it at the groin. Allow the band to pull the femur away from the midline of the body.



Now position yourself away from the anchor in all fours: Time to address the posterior portion of the hip. Make sure your back stays neutral. Play with the position of the pelvis, always trying to find spots where it feels stuck.


Leg cross and torso twist. The idea is to create some motion and stretch at the pelvis and sacrum.


Face away from the anchor lifting yourself up. Focus on tilting the tailbone to the ceiling. That way the hams can be stretched and you’ve forced the low back to be flat. Alternate between bending the knees, stretching them, or moving one foot forward.

Remember to spend about 2 min. in each position for greater results. Work on your breathing while you are there, recognizing which positions have the most impact on you.

Take your time, it’s not a competition.  

+6.5 (bonus)

Static hip flexor stretch: 

After you finish all your mobility exercises, test your end range. Spend some time in this static position. Squeeze the glutes and maintain proper alignment at the spine. Breath!

Once again, thank you for reading. Here at + MOVIMIENTO we would really like to hear from you or help you in any way. Email us or stop by the studio and use your free Pilates reformer class or movement assessment.