Improve Hip Mobility with These 3 Chiropractor-Approved Exercises
- COREcpc Chiropractors
- Jun 30
- 2 min read
Welcome to the COREblogs! Tight hips are a common issue—especially for those who sit for long periods, exercise intensely without mobility work, or simply haven’t moved in every direction in a while. But here’s the truth: stiff hips don’t just limit your squat depth or flexibility—they can also contribute to low back pain, poor posture, and dysfunctional movement patterns.
At CORE Chiropractic and Performance Center, we believe in treating tight hips at the source with mobility-focused care that restores function, not just flexibility.
Tight Hips? 3 Mobility Drills Chiropractors Love
These are a go-to for improving joint control and range of motion at the hips. Lying or seated, you’ll isolate one leg and lift the foot off the floor while keeping the knee down—first externally, then internally rotated. These small but powerful movements build strength at the end ranges of your hip motion, where most people are weakest.
2. Loaded Hip 90/90
The traditional 90/90 stretch gets a major upgrade here. Once in position (front leg bent at 90 degrees in front, back leg bent behind), lean forward and hinge at the hip rather than rounding through your back. Add light resistance, like a kettlebell or dumbbell, to deepen the stretch and activate supportive muscles. Bonus: this move helps improve both hip mobility and stability.
3. Active Pigeon Stretch
Instead of just hanging out in pigeon pose, we take it a step further. Get into the stretch, then actively engage your glutes and hip muscles to lift yourself slightly—without using your hands. Lower back down with control. This dynamic approach trains your body to use the range of motion it has, not just passively stretch it.
Why Hip Mobility Matters
When your hips move well, your entire body benefits. Good hip mobility helps:
Prevent and relieve lower back pain
Improve athletic performance
Support better posture
Enhance daily activities like walking, lifting, or squatting
At CORE Chiropractic and Performance Center in Livonia, MI, we combine hands-on care with movement education to help you move better, feel stronger, and stay pain-free. Whether you're struggling with tight hips or looking to prevent future problems, our customized approach supports your long-term mobility goals.
