LET LOOSE

Full range of movement in the hips is essential for lower-body strength, running performance and general ease of movement

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"Hip mobility is important for sport performance and everyday life," says personal trainer and running coach Omar Mansour. "Many of us live sedentary lives, which can impact hip mobility by shortening the hip flexors and weakening surrounding muscles. Having tight hip muscles can also impede full range of motion particularly when squatting.

By improving your hip mobility, you will move more efficiently and be in the correct positions to make everyday movements more efficient and safe. If someone's mobility and strength in the hips are limited, other muscles - especially those around the lower back - will be overworked. These muscles are susceptible to injury, especially when lifting heavy loads.

"If you want to move more efficiently and boost athletic performance," adds Mansour, "you will want to have a good range of motion in the hips."

1. LUNGE HIP FLEXOR STRETCH

RECOMMENDED HOLD: 30-45 secs each side

• Kneel on a mat with both knees, then place one foot forward, so you have a 90° angle at the hip and knee.