Forging Longevity: Why Hip Mobility is Crucial for Men Over 40

As men cross the milestone of 40, they often face challenges in maintaining their physical performance. One of the most overlooked aspects of overall health and athletic ability is hip mobility. While it might not get the attention of strength or cardio training, improving hip mobility can significantly enhance quality of life, prevent injuries, and boost long term health for longevity.

The Importance of Hip Mobility

The hips are the centerpiece of human movement. Whether you're walking, running, lifting, or moving, your hips are involved. Unfortunately, modern lifestyles—think long hours sitting at desks or driving—lead to tight hip flexors and weak glutes, which can cause a cascade of issues such as lower back pain, poor posture, and limited athletic performance.

According to a study published in the Journal of Orthopaedic & Sports Physical Therapy, hip mobility exercises were shown to reduce lower back pain by up to 65% in participants who incorporated them into their routines. This statistic underscores the direct connection between hip mobility and overall functional health.

Why Men Over 40 Should Prioritize Hip Mobility

As we age, we naturally lose flexibility and muscle elasticity. Here’s why men over 40 should take hip mobility seriously:

1. Preventing Injuries: Tight hips often lead to compensatory movements, putting undue strain on the knees, lower back, and even shoulders. Studies show that up to 70% of men over 40 experience musculoskeletal injuries linked to poor mobility.

2. Enhancing Athletic Performance: Whether you're lifting weights or playing weekend sports, mobile hips improve power generation, stability, and range of motion. Full access to your hips range of motion means complete movement options and full expression of movement.

3. Improving Daily Life: Hip mobility impacts simple activities like bending to pick something up, climbing stairs, or playing with your kids. A lack of mobility can turn these everyday tasks into uncomfortable challenges.

How to Improve Hip Mobility

If you're ready to take control of your hip health, here are some actionable steps:

1. Dynamic Warm-Ups: Include exercises like the Shin Box, hip circles, and lunges with a twist to activate the hip joint and surrounding muscles before your workout.

2. Stretch Consistently: Incorporate stretches like the pigeon pose, butterfly stretch, and 90/90 hip stretches into your daily routine. Aiming for just 10 minutes a day can yield noticeable results. Check out this stretch from Coach Garrett Kuljian to loosen an area that gets very tight from prolonged sitting.

    

    

    

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3. Strengthen Supporting Muscles: Strengthening your glutes, hamstrings, and core will help support your hips and improve mobility. Movements like Cossack Squats, Step Ups, and lunge variations are excellent additions.

4.  Use Mobility Tools: Foam rollers, lacrosse balls, and resistance bands can help release tight muscles and improve flexibility, as well as deep breathing PRI drills.

5.  Practice Joint Mobility Drills: Controlled Articular Rotations (CARs) are excellent for maintaining and improving joint health. These can be performed daily to enhance your hip’s range of motion.

    

    

    

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The Bottom Line

For men over 40, prioritizing hip mobility isn’t just about staying active—it’s about preserving the freedom to move pain-free and perform at your best. As the saying goes, "You’re only as young as your hips feel." By dedicating a small amount of time each day to improving mobility, you can unlock significant gains in your overall health, athletic performance, and quality of life.

So, if you've been neglecting your hips, now is the time to change that.

Make the 2025 the year you take mobility seriously and start making progress toward a more resilient you.

 Improve your hip mobility with this simple 3 day per week plan from Coach Garrett Kuljian.