All posts tagged: hip

A barre instructor says this is the one move beginners should start with to improve hip mobility, lower-body strength and core stability

A barre instructor says this is the one move beginners should start with to improve hip mobility, lower-body strength and core stability

Published by Jenni Sidey

If one of your fitness goals is to move with more confidence and control, then you should try a type of exercise called barre. Barre is a low-impact workout that is designed to develop muscular endurance, and improve mobility and balance. “There are so many positives to barre: mobility, proprioception and balance,” says barre instructor Tara Riley. “There’s not really any other exercise that asks that much of you in all of these aspects.” Latest Videos From And there’s one beginner-friendly barre exercise that Riley says encapsulates these benefits—the second position plié. “This is my number one barre move for someone who’s never tried [barre] before because mastering that hip mobility is so important,” Riley says. “Unless you’ve done ballet or gymnastics or something like that as a child, a lot of people have never really moved their hips in this way.” You may like The uniqueness of the movement will help you develop hip mobility and build strength in the legs and core. Here’s how to do it. Start your week with achievable workout …

A physical therapist recommends improving your hip stability and mobility with this five-minute routine

A physical therapist recommends improving your hip stability and mobility with this five-minute routine

Published by Jenni Sidey

You’re probably aware that stiff hips can cause pain, limited mobility and impact other joints, potentially leading to more discomfort and injury. If you haven’t experienced it yourself, you probably know someone who has. While it’s natural to think of stretching as the remedy, did you know that it may not be enough to fix immobile hips? Physical therapist Thomas R. Denninger of ATI Physical Therapy says that hip mobility and stability are closely linked, and both need to be addressed. Latest Videos From “Improving one without addressing the other rarely leads to lasting results,” he tells Fit&Well. “The hips need enough freedom to move through their full range of motion, but they also need the strength and control to support those positions safely.” You may like He explains that when muscles around your hip joints provide adequate stability, you’ll have a better range of motion. “When that support is lacking, the body often responds with stiffness as a protective strategy. Start your week with achievable workout ideas, health tips and wellbeing advice in your …

Why King Charles’ ‘royal hip hop lesson’ is the ultimate anti-ageing workout at 77

Why King Charles’ ‘royal hip hop lesson’ is the ultimate anti-ageing workout at 77

Published by Daniella Wilson

Little is known about King Charles’ daily fitness regimen behind palace doors, aside from his reported love of an 11-minute Royal Canadian Air Force exercise plan known as the 5BX. However, he has hinted that he hasn’t ruled out dance as a way to keep fit. During celebrations to mark the 50th anniversary of The King’s Trust in Belfast, the monarch watched an impressive hip hop performance from students at Urban Motion, which Jamie Fagan founded through the enterprise programme six years ago. Inspired by the dance, Charles told Jamie he’d love “a royal hip-hop lesson.” The King’s Trust ambassador added: “He wants us to teach him how to do hip-hop.” At the age of 77, Charles might be wrongfully assumed to be aged out of trying the notoriously youthful dance style, but qualified personal trainer Nicole Chapman explained to HELLO! why it is actually a powerhouse for promoting “healthy ageing.” When asked if you are ever “too old” to start trying hip hop, she exclusively told us: “Absolutely not. One of the most powerful …

Hip, Hip, Hooray for May’s New YA Nonfiction and Comics

Hip, Hip, Hooray for May’s New YA Nonfiction and Comics

Published by Jenni Sidey

Maybe we’ll see a colossal change when fall rolls around, or maybe we’ll need to accept that 2026 is not the year where YA nonfiction thrives. While it is likely I’ve missed a title or two in my thorough searching of publisher catalogs, there appear to be virtually no new works of YA nonfiction published by major or large publishers for May. There is one work of comic nonfiction being pulled into the nonfiction category for this roundup, but the landscape over the last five months in YA nonfiction has been bleak. This has been the lament every month this year. In April, we hit a high-water mark for new YA nonfiction with a whopping five titles, including an anthology, a work of sports history, and more. The numbers were not great in January, February, or March. Nonfiction isn’t as sexy as YA fiction, and it’s certainly not as easy to sell and market to adult readers as, say, the latest romantasy title. But nonfiction is crucial for teen readers who love learning about the …

Struggling with perimenopausal hip pain? These four expert-backed moves can help

Struggling with perimenopausal hip pain? These four expert-backed moves can help

Published by Jenni Sidey

More than 70% of women will experience musculoskeletal symptoms during perimenopause, according to research, with hip pain being one of those symptoms. This is largely influenced by hormonal shifts—specifically changes in estrogen levels—as well as muscle imbalances and increased stress to the joints, explains physical therapist Denise Smith, founder of Smith Physical Therapy+. “Periomenopause can be a rollercoaster of physical and emotional symptoms,” she tells Fit&Well. “From hot flashes to forgetfulness, symptoms can be quick in their onset and unexplainable in their consistency. Latest Videos From You may like “Joint pain is one of these physical symptoms, with increased stiffness to key joints like the knuckles, shoulders, low back, knees and hips. “Focusing on easing hip stiffness can help areas like the knee and hips as the entire system is connected. Remember that old song lyric: ‘The knee bone is connected to the hip bone?’—it is so true!” She advises that combining dedicated stretching, regular stability and mobility work, and strength training is a good formula for addressing hormonal hip pain. “But more importantly, it …

I asked a yoga instructor how to improve my hip mobility and she recommended this 10-minute, beginner-friendly flow

I asked a yoga instructor how to improve my hip mobility and she recommended this 10-minute, beginner-friendly flow

Published by Jenni Sidey

I find sitting cross-legged far from comfortable. My hips feel tight, my groin and lower back quickly feel achy, and my knees remain well above the floor. This posture always reminds me that I need to do some hip mobility work. So I asked Cesca Dinardo, yoga teacher and founder of wellness platform Align, how to improve my hip mobility and she recommended the following flow. It should take five to 10 minutes, is suitable for all levels and requires only a yoga mat. A rolled-up towel or block can also be helpful if your hips are very tight. Article continues below You may like Dinardo recommends moving slowly through these five poses, breathing deeply, and spending between 60 and 90 seconds on each side to experience the full benefits. It can be particularly useful to incorporate at the beginning or end of your day, especially if you are a desk worker or someone who spends a lot of time seated. Let me know in the comments how you find the flow and if the …

I eased my hormonal hip pain with one simple stretch—here’s what I did

I eased my hormonal hip pain with one simple stretch—here’s what I did

Published by Jenni Sidey

Chronic pain is something I’ve lived with for nearly 15 years. As it’s part of my everyday life, I have got used to it but it can be unsettling when I experience new aches and pains. Recently, I started menstruating again after many years without a cycle, and I’ve been managing hip pain as a result. My hips can get tight and uncomfortable from my desk-based job anyway, but the pain with my period has been something else entirely. Article continues below You may like While it’s difficult to put my finger on exactly how hormonal pain feels, I know it’s different to muscular pain—it’s more like the tender, achy soreness I experience in my breasts during the same time of the month. Like a bruise or toothache, but deeper within. Presuming the cause of my sore hips is hormonal and not related to joints or muscles, I didn’t think that stretching could help. But, when I spoke to ALO Wellness yoga instructor Annabella Landa, she offered a different perspective. Movements for hormonal hip pain …

A Pilates expert says these three standing moves can help to reduce hip stiffness in the over 60s

A Pilates expert says these three standing moves can help to reduce hip stiffness in the over 60s

Published by Jenni Sidey

Hip stiffness can become more common with age, but regular mobility work can help keep your hips moving comfortably. Nicole Hernandez, certified Pilates teacher and co-founder of Pilates Pros, recommends three moves for improving range of motion in the hips while also reducing tightness. “These Pilates-inspired exercises focus on controlled, consistent movement through the hip joint while maintaining a stable pelvis and upright posture,” she says. Article continues below You may like “Practicing them regularly can help improve range of motion and support everyday activities like walking, climbing stairs, and getting in and out of a chair.” The three moves are all performed standing, so they’re easy to slot into your day. Practice them as regularly as you can, and you should notice better mobility in your hips going forward. Here are the three moves. 1. Standing controlled leg swing Reps: 10-12 each side Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. How to do it: Stand right side on to a chair or wall for balance. Brace …

A yoga instructor says this is the one pose more people over 40 should be doing—it’s a game changer for hip mobility

A yoga instructor says this is the one pose more people over 40 should be doing—it’s a game changer for hip mobility

Published by Jenni Sidey

As you age, it’s natural to lose some mobility, and the hips are where many people will experience stiffness. This is made worse by modern life’s habits spent sitting, further reducing their range of motion. Fortunately, this isn’t irreversible. And, according to Yoga-Go instructor Melissa Leach, there’s one pose that’s particularly effective at mobilizing your hips. “Mandukasana, or frog pose, is a hip-opening posture designed to stretch the groin, inner thighs, pelvis and hip joints to improve hip mobility and relieve lower-back tension,” she tells Fit&Well. Article continues below You may like “As you enter your 40s, muscles naturally begin to lose mass and strength,” Leach explains. “Flexibility can also begin to decrease as joints become stiff.” “Frog pose promotes hip mobility and flexibility as it is an intense hip opener,” she says. “It can relieve tightness caused by everyday activities such as driving, sitting or cycling.” It’s not the most common yoga pose and the traditional version requires a base level of hip mobility. However, that doesn’t mean you shouldn’t give it a go. …

A Pilates instructor recommended this three-move sequence to tackle my hip stiffness—here’s how it helped

A Pilates instructor recommended this three-move sequence to tackle my hip stiffness—here’s how it helped

Published by Jenni Sidey

I’ve been dealing with a stiff right hip for about a year now, and while I commit to regular strength training and Pilates sessions, I’ve struggled to find something that can really help. I asked Pilates instructor Jenny White, founder of The Kai Life, to see if she could help me understand why my right hip might be bothering me and what to do about it. She had a surprising suggestion for what might be causing it. “Often, hip issues stem from long periods of sitting, and if you’ve got more stiffness on one side, it could be from favouring one leg crossed over the other,” she says. Article continues below You may like White has experienced similar issues with her hip, and says that combining three moves in particular have helped. She recommended trying this three-move sequence daily for two weeks to see if I noticed a difference. “Every body is so different and hip issues can be pretty complex,” she says. “But if you do notice relief from the exercises, the results can …