Dealing with a Stiff Hip? Try some of these hip mobility exercises

1️⃣ Frog pose + Alternating IR liftoff

🔸Lift your ankle up and out, hold for 3-5 seconds before alternating

perform 3-5 repetitions of each

2️⃣ Half kneeling hip flexor stretch + Ant/Post pelvic tilts

🔸Forcefully exhale to engage your core as you perform the posterior pelvic tilt, perform 3 seconds per rep

perform 3-5 repetitions of each

3️⃣ Elevated pigeon stretch

🔸Forcefully exhale to engage your core as you lower your knee to the ground, perform 3 seconds per rep

perform 3-5 repetitions of each

Is There a Correct Posture For Prolonged Sitting?

What is the best posture for me to sit in?

Neither! There is no perfect posture if you’re going to be sitting or standing for a long period of time. Our joints, muscles, and connective tissues need a certain amount of daily motion to maintain optimal joint health. Posture is context dependent! 

If there isn’t a right posture then why do I still have pain?

Your body is not prepared for the amount of the time that you spend in certain postures, or postures that you try to create. Many therapists instruct their clients to maintain a chin tuck position while sitting or standing to prevent  a forward head posture. However, if your muscles or tissues are not prepared to move repeatedly or constantly into this new position, you might start to develop neck pain. Injuries occur when your actions overpower the capacity of your muscles/tissues to perform.

I’m not saying that having good posture is not important. It’s also important to be constantly moving and changing positions throughout the day. Motion is lotion!