This five-move hip mobility routine from a physical therapist promises to ease tension and improve flexibility. I tried it — ...

Extend your right arm in front. Hold. Repeat on the other side. You can also do bird dog on a stability ball. Lie with your hips on top of the ball. Your knees won’t reach the ground ...

but it takes more than just holding a stretch. You also need to strengthen the muscles that control your hips. Small habits can impact your hip mobility. Your hip is a ball-and-socket joint ...

Press through your left leg to drive your hips back up and return to the starting position. You can make this move more challenging by holding a dumbbell to your chest or one dumbbell in each hand.