5 Minute Hip Mobility

By | on March 27, 2024 | 21 Comments | Array


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21 Responses to “5 Minute Hip Mobility”

  1. August 24, 2016


    Let’s look at lower back exercises.

  2. August 25, 2016


    great work-outs! Love to include this one in my warm-up session before a round of golf.
    Constantly watching your videos, as the exercises are aiming at better flexibility and strength to be able to go 18 holes well prepared.
    Just keep on going like that.

  3. August 25, 2016


    Great stretches. I have had spinal fusion from s1 to L4. I often get pretty sore in my SI joint. Do these hip mobility exercises help with SI pain?
    Thanks so much

    • Yes. That 90/90 stretch I did in the video with the 3 variations (push the knee, pull the opposite knee and pull the physioball) are gold standards for SI rehab. Making sure your hips and thoracic spine stay flexible and healthy is a MUST for you given your fusion.
      Jeremy Klinkhamer, PT

  4. August 25, 2016


    These are great stretches, thanks, Jeremy. I’m looking for ways to loosen up prior to my round. The ‘Heismans’ can be done there easily enough and you’ve previously shown us a standing version of the 90-90 stretch.

    Do you have any thoughts on doing the ‘Hip Circles’ in a standing position? I’ve tried it starting the leg backwards, bending the knee and bringing it up and round, as if over a low wall and it seems to give a similar feel to the all-fours version. Does that sound reasonable to you?

    • Absolutely! Hip Circles in the standing position are a wonderful idea. Try clockwise and counterclockwise.

  5. August 27, 2016


    Jeremy –
    Great exercises! Keep ‘EM coming. I about about to get a new hip this week and this set of exercises will be perfect therapy…after a while.

  6. November 8, 2018


    I love this method of exercise and mobility stretching. I’m 72 years old I’ve been going to yoga 2 times a week for the last 2 years, getting into Gyrotronics , slow jogging and of course golf. Lately I have been having an accute back problem. I know I have arthritis in my spine. I think there is some specific move I am making that is pinching a nerve. Is there a strategy that I could use to isolate the move that is causing me problems. When I tweek it, it puts me out of commission for about a week. I did it again 4 days ago working in the yard.


    Norm Kline

    • Hi Norman,
      I would really consider going into a medical professional. They will be best to run you through a number of tests to help you isolate the issue. They will want to know where the pain is and if it radiates. Radiating pain down a leg with flexion can often times predict a disc issue. Painful extension can often predict stenosis. Working in the yard is a common reason to irritate a disc/nerve root or just a recurring muscle strain. Having said that, there are so many other things it could be and would be unprofessional of me to try and diagnose from a distance. I’m sure you can appreciate that. If it’s happening periodically I think it would be great to get a professional evaluation. You will get a much better idea of how to protect yourself and to prevent it as much as possible in the future.
      Best of luck and keep me updated.
      Jeremy Klinkhamer, PT

  7. November 8, 2018


    Some more of these longer routines, targeting different muscle groups, which could then be run sequentially, would be great.

  8. November 9, 2018


    Jeremy, I do like following along.
    You could make more like these and I would follow along with you.
    Could even make them longer, for more of a workout.

    Thank you, Jaime

  9. November 9, 2018


    You would know other good sequences to film,
    but one idea would be to lead us through the Standing
    Compression, Lunge Stretch, Founder and Woodpecker,
    without stopping to explain movements. Would give us a
    site to visit to get a good stretch workout.

    Am sure you would know other sequences as well.

  10. November 9, 2018



    I certainly understand you not wanting to make a long distance diagnoses. It was just a shot in the dark. I’ve learned to be open to all possibilities.


  11. November 9, 2018



    I forgot to ask, would it do anything good or bad to reverse the hip circles?



    • Hi Norm,
      Hope you’re feeling better. As for the hip circles… yes, definitely both directions are helpful.

  12. February 17, 2021


    Hey Jeremy, Great exercises and warmups. I’m 68yo, slim, and keep in good shape but winter has slowed me down.
    1. After a round or practice, my outer left hip is usually sore for a day or less, right at the junction of the leg bone and hip/pelvis, slightly to the rear on the left side. What video warm ups and exercises might build that up to relieve that pain? Thanks.
    2. Also, my follow through is weak–I have poor extension that carries through to my “pose”. I feel tight around my right lat (not left) , and in my left shoulder (feels slightly impinged) which makes it hard for me to get into the position Paul says: club in back of head along ear-line. Any warm-ups or drills? Many thanks. Jon

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