Hip & Ankle Mobility Exercises That Let You Move Smoothly

Never underestimate the influence your ankle and hip mobility has on your life and the activities you love. That’s why it’s a great idea to find a set of ankle and hip mobility exercises to boost and support your mobility. Luckily, you found this article which has a fantastic set of hip and ankle mobility exercises to get you started.

The Danger of Ignoring Ankle and Hip Mobility Exercises

Your hips are used for more than hula hooping–they’re one of the biggest factors to your stability and play a huge role in going from sitting to standing and back. As you lose hip mobility you’ll feel shakier on your feet and it will be harder to stay steady as you stand up or sit down.

As for losing mobility in your ankles–you’ll feel the extra strain on your joint which impacts how comfortable you are while doing daily tasks. There are a few other concerns when your hip and ankle mobility are limited, including:

Increased Risk of Falls

Seniors with limited hip and ankle mobility have a greater risk of falling and causing injuries than those who regularly use mobility exercises. Stiff hips and ankles leave you less stable and unprepared to recover when you do fall.

Chronic Pain

The harsh truth about limited mobility is that it leads to even more limited mobility. Chronic pain will hold you back from moving, but moving less brings on more chronic pain and stiffness making it a very vicious circle.

Reduced Independence 

Losing your mobility typically coincides with relying more and more on walking aids and other supports. As that vicious cycle continues to erode your abilities, so too does it erode your confidence & independence.

How To Keep Your Freedom with Hip & Ankle Mobility Exercises

The goal is to restore your mobility in your ankles and hips, but the important thing is how it impacts your life. Ankle exercises will help with joint pain, and stability concerns. Hip exercises help reinforce your balance and comfortability during movements that require bending or moving. By focusing on these 2 major joints, you will,  in turn, make daily tasks easier and more enjoyable. Not to mention the extended independence you’ll experience when your hips and ankles are performing at their best.

Dynamic Hip & Ankle Mobility Exercises To Keep You Strong & Steady On Your Feet

Now for the main event–the hip and ankle mobility exercises that’ll have you moving smoother. It’s best if you’re in breathable clothing that allows you to move freely. You’ll want to grab a chair for balance. And make sure to warm up with a light walk and stretching before getting into these exercises. Follow along with the step by step guide, or simply watch the videos below! 

Watch day 1 of the Hip Renewal class for free below

Watch day 1 of the Ankle Strengthening class for free below

Or follow along with the step-by-step hip & ankle routine below

This routine pulls the top exercises from the above videos to make one comprehensive routine you can return to again & again to make improvements in both your hips and ankles—at the same time.

Glute Lift

• Lay flat on your stomach
• Lift one leg off the ground until your thigh leaves the ground
• Bring your leg back down
• Repeat for 30 seconds
• Switch legs & repeat

Lateral Leg Lifts with Top Leg Straight

• Lay on your side with something to support your head
• Straighten your top leg & keep your bottom leg bent
• Bring your top leg as high as comfortable, while keeping your foot pointed forward at all times
• Hold briefly
• Continue for 30 seconds
• Switch legs & repeat

1 Leg 90 Degree Knee Resistance

• Get on your back on the ground
• Bend your knees so your feet are flat on the ground
• Lift one leg into the air while still bent at the knee
• Place your hand against your raised knee & push into it
• Resist with your leg so there is no movement
• Alternate pushing on your hand & relaxing for 30 seconds
• Switch legs & repeat

Yoga Block Toe Lifts

• While sitting in a chair, place both feet on a yoga block or something sturdy with a few inches of height
• Move one foot forward so only your heel is on the yoga block
• Keep your foot pointing straight out as you lower toes to the ground.
• Raise your toes so they’re pointing upwards
• Alternate between the movements for 30 seconds
• Change feet and repeat

Yoga Block Heel Lifts

• While sitting forward in a chair, place both feet on a yoga block or something sturdy with a few inches of height
• Place one foot forward so only the ball of your foot & toes are on the block
• Drop your heel down toward the ground
• Push through your toes & bring your heel back up past the starting position
• Repeat for 10 reps
• Switch feet & repeat

Calf Stretch

• Lean forward into a wall or sturdy chair
• Step forward so one leg is in front of the other
• Slightly bend your knee on the back leg until you feel a stretch
• Continue for 10 reps
• Change sides & repeat

Loss of mobility is one of the worst aspects of aging. Once upon a time you had flexible joints and strong ligaments that meant you could do whatever you wanted wherever you wanted. With the right hip and ankle mobility exercises, those days don’t have to be long gone. Improve your independence, stability, and confidence with more ankle and hip mobility. Get the guidance you want while improving your mobility with this–Hip & Ankle Restoration Pack of classes.