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Stretching your hips is a great way to boost short-term flexibility and relax muscles after a workout, but is it the best way to increase hip mobility or build hip strength in the long term? Unlikely.When considering stretching versus mobility for your body, you'll need to decide what it is you want to gain from the practice. If you want to relax by holding a stretch to relieve muscle tightness, sure, you might add the best hip stretches to your cool-downs after all your hard work.But if you want to get your hips moving more freely and your joints to feel more robust, mobility exercises could be your best bet.Combining the two might work for you, but often, when speaking with clients, they'll mistake where they actually feel tight or limited during workouts, and it might be more to do with movement mechanics than the muscles themselves. And often enough, stretching only provides a short term benefit for tightness.Mobility isn't sexy in the way that lifting heavy weights or running ultramarathons are. Still, these three moves, performed regularly, alongside a more complete mobility program, will help you continue doing what you love for longer. Give them a try.Watch: 3 low-impact exercises you can try for hip mobility at homeConsistent mobility routines can be microdosed into your week, so don't feel pressured to spend 30 minutes or more on them. Ideally, you'll combine strength work with mobility drills, perhaps just using your bodyweight, or adding a set of resistance bands or ankle weights if you feel ready.These tried-and-tested low-impact exercises can be performed at home using just one of the best yoga mats or exercise mats with padding. Dumbbells optional.Get instant access to breaking news, the hottest reviews, great deals and helpful tips.If you experience pain at any time, stop and rest. If you're working with an injury or health condition, I recommend seeking advice before starting these exercises, especially if you find it difficult to get down on the floor.Up and overs: The dumbbell is entirely optional. If you use one, place it in front of you on a setting of your choice. Kneel on your left knee and extend your right leg away from you. Support your bodyweight with your left arm and place your right hand on your hip. With control, squeeze your glutes and lift your right leg up and over the dumbbell, tap the toes, then reverse the motion back over. Repeat for 6-8 reps per side x 2 sets.Standing circles: Again, the dumbbell is optional. Stand with your feet hip-width apart and hands on hips. Lift your right foot off the ground and begin circling it around the dumbbell in both directions. Avoid arching your back, pushing your hips forward, or twisting your body to one side. Repeat for 6-8 reps per side x 2 sets.Sumo squat taps: Stand with your feet wider than shoulder-width and (again, optional) place a dumbbell just behind you on a setting of your choice. Engage your core muscles, then send your hips back and lower into a deep squat, keeping your back straight and chest proud. Raise your arms as you lower down and try to tap the dumbbell with your butt. Pause, then drive upward to stand. Repeat for 6-8 reps per side x 2 sets.What are the benefits?
