How to Increase Hip Mobility

How to Increase Hip Mobility

In order to increase hip mobility, you must first understand the interconnectedness of the body. Your hips, knees, and low back are all connected, so they should be strengthened and treated simultaneously. Yoga Therapy clients who have come to me for knee problems, actually have a hip problem. Pain or injury in the hip joints can leave to overcompensation on one side and put pressure on the knees. Over time, this will diminish your cartilage tissue in the knee. Similarly, clients who experience low back pain, often develop hip issues.

So what’s the solution to this compounding pain? Increase your hip mobility and strengthen your knees and low back.

Deep relaxation and long holds.

Deep relaxation and long holds. Here are a few poses that promote opening of the hips. Use props such as blankets, yoga blocks, or bolsters, to support your body. It’s important to relax into these poses and hold them for longer periods of time. 3-5 minutes each. With every exhale, allow your body to soften a little more, and become open. By resting in these poses, your hips will alert you to where the tightness may be, and where you can potentially go deeper.


Strengthening the back of your knees is key to stabilizing the hip joints. Lie on your back and grab the back of your hamstring for some leg extensions. Bending the knees in and out. This exercise can also be done in a chair.

Lower Back.

Pain in your lower back can cause a gait discrepancy in the way you walk. Going on walks regularly, practicing glute bridges, and standing forward folds will all help to release low back tension.

The Challenge: Hold each of the pictured poses for 3 minutes today, and observe how your hips feel before and after.