Hip stiffness is one of the most common complaints we see in clinic, particularly among people who spend long periods sitting, exercise irregularly, or are returning to activity after injury.
What many people do not realise is that stiff hips rarely affect the hips alone.
Reduced hip mobility can contribute to:
• Lower back discomfort
• Knee pain
• Poor posture
• Reduced walking efficiency
• Difficulty exercising comfortably
• General feelings of tightness and restricted movement
Why Hip Mobility Is Important
Your hips play a central role in almost every lower body movement, including walking, climbing stairs, bending, lifting, and exercising.
When the hips do not move well, the body often compensates elsewhere, commonly through the lower back, knees, or ankles. Over time, this can increase strain on surrounding joints and tissues.
Our Recommended Exercises for Stiff Hips
We have selected a targeted group of exercises from our Physitrack programme to help improve mobility, stability, and strength through the lower body and trunk. https://www.physioelite.co.uk/wp-content/uploads/2026/04/Exercise-program.pdf
These exercises focus on:
• Core and pelvis
• Hips
• Knees
• Legs
• Lumbar spine
• Total body movement
Equipment Needed
• Chair
• Exercise mat
• Step
• Wall
Before You Start
It is important to ensure that any exercise programme is appropriate for your individual circumstances.
You should seek professional advice before attempting these exercises if:
• You have an existing injury
• You have significant or worsening pain
• You have a medical condition affecting movement or balance
• You are unsure whether the exercises are suitable for you
Exercises should not cause sharp, severe, or increasing pain.
Consistency Is Key
Improving mobility does not require hours in the gym. In most cases, a short routine performed consistently each week is more effective than occasional intensive stretching.
Small improvements in mobility can make a meaningful difference to:
• Day to day comfort
• Exercise performance
• Injury prevention
• Overall movement quality
Need Help With Stiffness or Pain?
If hip stiffness, pain, or movement restrictions are affecting your work, exercise, or daily life, professional assessment can help identify the underlying cause and create a treatment plan specific to you.
