Why Hip Mobility Doesn’t Improve with Stretching Alone: Evidence-Based Insigh

Many people try to improve hip mobility by stretching every day, yet continue to feel tightness and stiffness. Recent research helps explain why.

🔹 Stretching Alone Has Limited Effect

A 2023 study published in the Journal of Strength & Conditioning Research found that passive stretching alone produced minimal changes in hip mobility.However, the group that combined stretching with activation or strengthening exercises showed significantly greater improvements—almost double compared to stretching alone.

🔹 Why This Happens

Muscle tightness is often not purely due to short muscles.It can be caused by:

• Poor neuromuscular control

• Weak deep stabilizers

• Protective muscle guarding

• Limited joint coordination

• Compensation from the lumbar spine

Therefore, simply lengthening tissue does not change how the hip actually moves.

🔹 The Effective Approach

Research and clinical practice both support the combination of:

1. Mobility drills (e.g., 90/90 rotations, lunge mobility)

2. Strengthening or activation (e.g., glute med, deep rotators)

3. Movement retraining (e.g., hip hinge, CARs)

This combination improves both range of motion and the control needed to use that range.

🔹 Best Exercises Backed by Clinical Results

• 90/90 Hip rotation

• Hip CARs

• Hip flexor stretch + glute activation

• Lateral band walk

• Hip hinge drills

Conclusion

“Lasting hip mobility improvements require both flexibility and strength.Stretching prepares the range — strengthening allows you to use it.”

References

1. Journal of Strength & Conditioning Research, 2023. Effects of Stretching vs. Stretching + Strengthening on Hip Mobility.

2. Lewis, C. et al., 2022. Neuromuscular control and hip function. Clinical Biomechanics.

3. Reiman, M. et al., 2021. Hip movement patterns and low back interaction. Spine Journal.