A mobility coach says these are the three moves your hips need if you sit a lot

If you work a desk job, you've probably noticed stiffness and discomfort in certain areas of your body.

That's because our bodies are not designed for prolonged sitting, which can cause muscles and joints to tighten and weaken, leading to pain or even injury. One area particularly affected by excessive sitting is the hips.

The best way to combat these effects is through mobility exercises that strengthen and lengthen muscles and joints.

To help, coach Anthony Green has shared a simple routine designed to improve hip mobility for those who sit for long periods.

How to do Anthony Green's hip mobility routine

Green recommends performing each of the three exercises in this routine for 60 seconds. It should take roughly three minutes but it's worth doing a few rounds if you have time.

The sequence requires no equipment but as the exercises are done from a seated or lying position, it might be worth investing in a yoga mat to support your joints.

Benefits of hip mobility routines

The exercises Green recommends will improve flexibility and develop strength in your hip joints and hip flexors.

This is essential for desk job workers, as hours spent sitting can reduce your range of motion in the hips and weaken the muscles and joints. Regaining mobility can help alleviate pain and stiffness, counteracting the overall effects of a sedentary job.

Enhancing your hip mobility will also make everyday activities feel easier, whether that’s squatting to pick something up or sitting more comfortably. Maintaining this mobility is particularly important as you age. If you want a longer routine, try combining the moves with these hip-strengthening exercises.

Exercise mats to try

A good exercise mat can make your stretching sessions more comfortable. The three options below feature in our list of the best yoga mats, but they're perfect for mobility routines too.