'Tension in your lower back? The solution could be in your hips' says a mobility coach, and here are 5 moves to fix it

Teach your hips to move, not sit. And the best way to do that is to incorporate hip mobility exercises into your routine. In a world dominated by hacking everything — longevity, strength, sleep, or nutrition — make improving your hip health one that actually works and lasts.

You might be wondering why you should bother. Did you know that weakness or tightness (or both) in your glutes, hips and hamstrings can contribute to spinal tension and lower back pain? We're a generation of chronic sitters, which does nothing to improve posture or strengthen the muscles responsible for it, so if you need some help, here are five moves I strongly recommend trying.

To do them, scroll on for top tips to help unlock tight hips.

5 moves for liquid hips

To open your hips, focus not just on stretching the muscles, but on moving the joints through a range of motion. Think of these moves as lubrication to turn your hips from clucky to liquid.

Although they work, mobility takes dedication, and you'll need to perform exercises progressively and consistently to see results over time. Be patient, it might take months to notice real change, but the change is coming, just try to stick with it.

Focus on slow, controlled movement and avoid pushing past your end range, only ever moving to your limits. Small improvements work better for the long term, so even tiny adjustments to exercises can offer benefits for your hips, and more generally, your body.

I’m a mobility coach and personal trainer, and this is how I recommend getting started.

1. Leg openers

Leg openers encourage proper posture as you engage your core and try to keep your torso upright with your shoulders rolled back and down. Any hunching or slouching takes away from the exercise, so focus on a tall spine, as though a string is being pulled from the crown of your head and drawing you upward.

From this seated position, extend your legs, then, one at a time, lift a leg into the air several inches away from the mat and open it as far as you can to one side. Pause, then return to the center and lower the leg with control. Repeat on the other side.

You'll feel your hips, core and quads working hard throughout as you open the hips, and you can progress the exercise by placing your hands behind your head. To make it feel more accessible, place your hands on the mat next to your hips.

Try 6-8 reps per leg and 2 sets.

2. Figure-4 squat

Figure 4 stretches your glutes and opens your hips. Tight or weak glutes can heavily contribute toward back pain, so simultaneously stretching and strengthening them with the figure-4 position and a squat can help combat this.

Start standing and place one foot above the opposite knee to rest on the thigh. Open your knee as far as you can, then perform a squat slowly and with full control. Once you reach the bottom of your squat, pause to feel the stretch in your glute, then slowly stand. Remember to switch sides.

Focus on keeping your chest up and sitting your hips back. Your knee might try to lift, but keep lightly pressing it down and only lower as far as you can without losing your form. This will also test balance and stability, so don't worry if you wobble or fall, as it's all part of the process and will still help you build strength.

Try 6-8 reps per leg and 2 sets.

3. Reverse tabletop

The reverse tabletop opens the hip flexors as you lift your hips into the air, squeeze your glutes and press through your heels. Engage your core by bracing your stomach to protect your back and focus on creating a straight line from shoulders to hips.

You'll also feel this in your arms and shoulders, as your upper body works to stabilize you; for this reason, reverse tabletop can be used as a strong shoulder opener, too.

The idea is to stretch the front of your body and create a tabletop shape with your body, so try to ensure your shoulders stack over your wrists and your hips stack over your ankles to create enough space.

Try 8-10 reps and 2 sets.

4. Supine internal rotation

I like to include supine exercises in hip mobility routines because you can rest and support your lower back on the mat, which is great if you're a beginner or working with pain. Supine simply means your back is supported and your chest is facing upward.

Once you're lying on your mat with your legs extended, draw your hips toward you and lightly engage your core muscles. Ideally, you couldn't pass a piece of paper behind your lower back if you tried. Naturally, your lower back will want to lift when you work, so try to avoid this.

Next, place one foot out to the side with your knee bent and sole pressing down. How far out you position your leg will entirely depend on your body, so experiment with a few distances. Place your hands on your hips so they stay square and don't lift away from the mat. Your shoulders should also be grounded.

Try to draw your bent knee toward your extended leg so that your thighs are (almost) parallel; don't worry if you can't get your thigh all the way to the mat, just go as far as you can. Lift your leg to the starting position. Remember to switch sides.

Try 6-8 reps per leg and 2 sets.

5. Dynamic frog with ankle lift

The frog pose is pretty intense on the pelvic area, but it's brilliant for overall hip health and low back tension. Ensure your inner knees are hugging a mat or cushions and the inner sides of your feet are resting on the mat, creating a wide position without pressure on your joints.

Sit your hips back as far as you can toward your heels (yes, it feels uncomfortable, but it shouldn't hurt or pinch, in which case, bring your heels closer together).

Once you feel a deep stretch in your groin, draw your hips forward and lift one ankle away from the mat into the air; this internally rotates the hip, which is great if you get that clunky feeling in them often. Sit back as you lower the ankle, then repeat on the other side.

Internal hip rotation is important for movements that involve moving your limbs closer to your body, so this can help you develop your range better.

Try 8-10 reps per leg and 2 sets.

If you can, lengthen your inhale and exhale and draw breath toward your stomach, like you are inflating and deflating a balloon. I recommend adding these beginner-friendly moves to an existing mobility routine and repeating several times per week, or using them as a standalone mini circuit before a workout, in the morning, or before bedtime.

If you have an injury, health condition, or are pre or post-natal, speak with your physician before starting a new exercise regimen.

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