Happy February to all our wonderful clients!
At our Sandymount clinic, we’ve noticed a common trend among mid-to-older adults: limited hip mobility. This inspired me to write about the importance of hip health and share an easy, practical way to improve it. Whether you’re seeking better movement or supporting a loved one, I hope you’ll find this helpful.
Why Hip Mobility Matters
Mobility is the ability to move freely and easily, and unfortunately, modern lifestyles often restrict this. Most of us spend our days sitting—working at desks, driving, or relaxing on couches. Even if we walk our dogs, go for a run, or hit 10,000 steps a day, we’re usually only moving in a single direction: the sagittal plane. This limited movement neglects the full range of motion our hips are designed for.
As the saying goes, “If you don’t use it, you lose it.” So, how do we bring back that natural movement? One simple solution is to get on the floor.
The Floor Connection
Growing up in Asia, I sat on the floor regularly, which naturally kept my hips moving in different planes and maintained my flexibility and leg strength. Studies, like the “Three-Dimensional Motion Analysis of Ten Common Asian Sitting Positions in Daily Living,” show that sitting styles like squatting or cross-legged positions promote better hip flexion and abduction.
When was the last time you got down on the floor and back up again (while sober 😄)? This simple act can be an effective way to regain lost mobility. Getting up from the floor requires multiple movements that engage your hips and lower body in ways your natural mechanics are designed for.
How to Start
Here are some tips to begin your hip mobility journey:
- Start Pain-Free: Only perform movements that don’t cause discomfort.
- Master the Basics: Begin with the easiest way to get up and down, then gradually challenge yourself.
- Observe and Learn: Watch how kids move naturally—they’re pros at hip mobility!
- Be Consistent: Aim for regular practice to create a positive movement pattern.
- Have Fun: Explore and play with different ways to move and get up.
For those who may need assistance, using stable objects for support is a great place to start.
Build Your Mobility Over Time
Like Rome, hip mobility isn’t built in a day, but small steps can yield big rewards over time. To help you along the way, I’ve uploaded a video demonstrating various levels of getting up from the floor, ranging from easy to more advanced.
For extra inspiration, check out how Korean sofa culture encourages floor sitting for better mobility.
Visit Us for Personalised Guidance
If you’d like to dive deeper into mobility and flexibility, visit me at the clinic! I’m happy to demonstrate mobility drills and stretching techniques that have helped many of my clients.
Take the first step toward a healthier, more mobile you—your body will thank you.
Stay Loose,
Ben-G
Neuromuscular Physical Therapist
A great read.