Unlock Your Hips: The 3 Essential Stretches for Lasting Mobility After 40

As we gracefully move past the milestone of 40, our bodies often start sending us little reminders—or sometimes, not-so-little ones—about the importance of self-care. Among the most common areas to feel the effects of time and lifestyle are our hips. Often overlooked until discomfort sets in, healthy and mobile hips are absolutely foundational to everything from walking and bending to enjoying your favorite activities without pain.

That's why, as a personal trainer, I consistently emphasize just three specific stretches that are non-negotiable for anyone looking to maintain robust hip health beyond their fourth decade.

Why the singular focus on hips? Think of your hips as the central powerhouse of your lower body, connecting your core to your legs.

Stiffness, tightness, or weakness here can radiate pain to your lower back, knees, and even affect your posture and gait. Our increasingly sedentary lifestyles, coupled with natural aging processes that reduce tissue elasticity, make proactive hip mobility work more critical than ever. The good news? These three stretches are simple, effective, and can dramatically improve your quality of life.

1.

The Figure-4 Stretch (Supine Piriformis Stretch)

This classic stretch is a godsend for releasing tension in the piriformis muscle, a deep gluteal muscle that, when tight, can press on the sciatic nerve, causing discomfort. It’s also fantastic for opening up the outer hip.

How to do it: Lie on your back with your knees bent and feet flat on the floor.

Cross your right ankle over your left knee, forming a "figure-4" shape with your legs. Gently reach your hands through the gap created by your legs and grasp the back of your left thigh. Gently pull your left knee towards your chest until you feel a comfortable stretch in your right glute and outer hip.

Hold for 30-60 seconds, then switch sides. Remember to keep your head and shoulders relaxed on the floor.

Trainer Tip: If grabbing your thigh is too difficult, you can use a towel or resistance band around your thigh. Focus on breathing deeply into the stretch, allowing your muscles to relax further with each exhale.

2.

Kneeling Hip Flexor Stretch

Our hip flexors, located at the front of your hips, become notoriously tight from prolonged sitting. This tightness can pull on your pelvis, leading to lower back pain and poor posture. This stretch directly targets those over-contracted muscles.

How to do it: Kneel on your left knee (you might want a cushion under it) and place your right foot flat on the floor in front of you, ensuring your right knee is directly over your ankle (90-degree angle).

Gently push your hips forward, keeping your core engaged and your back straight. You should feel a stretch along the front of your left hip and thigh. Avoid arching your lower back. Hold for 30-60 seconds, then switch sides.

Trainer Tip: To deepen the stretch, gently raise the arm on the same side as your kneeling leg (left arm if left knee is down) overhead and slightly lean away from the kneeling leg.

This adds a fantastic fascial stretch.

3. The 90/90 Hip Internal and External Rotation

This dynamic stretch is incredibly effective because it targets both external and internal rotation of the hip, improving overall range of motion and joint health. It's often overlooked but vital for comprehensive hip mobility.

How to do it: Sit on the floor with your right leg bent at a 90-degree angle in front of you, with your knee pointing directly forward and your shin perpendicular to your body.

Your foot should be aligned with your knee. Then, bring your left leg to your side, bent at a 90-degree angle, so your knee points to the side and your shin is parallel to your body. Both feet should be flexed. You should form two 90-degree angles with your legs. Keep your chest up. From this position, slowly and carefully lift your back knee (left knee) off the floor while keeping your foot planted, allowing for internal rotation.

Then, gently lower it. After a few repetitions, switch to lifting the front foot (right foot), allowing for external rotation. Or, even better, transition between sides by lifting both knees and rotating to the other side, forming the 90/90 position with the opposite legs. Hold each position gently for 30 seconds if static, or perform 5-10 slow repetitions for dynamic movement.

Trainer Tip: This stretch requires control.

Don't force anything. Focus on isolating the hip movement. If you find it too challenging to maintain an upright posture, you can lean back slightly on your hands. The goal is smooth, controlled rotation.

Incorporating these three stretches into your daily or weekly routine—even for just a few minutes—can make a profound difference in your hip health, overall mobility, and comfort.

Remember, consistency is key. Listen to your body, never push into pain, and enjoy the liberating feeling of healthier, happier hips as you continue to thrive beyond 40!