Muay Thai Stretching: The Key to Better Hip Mobility

Most people sit a lot. From your desk to your car to your couch – even if you hit the gym daily – most of your time is likely still spent sitting down. This can lead to a lot of discomfort in your hips, lower back, and legs, which can in turn make it harder for you to work these muscle groups without experiencing tightness and even pain.

So what are you to do about it? Apart from standing at your desk or finding a more active job (which, let’s be honest, isn’t a viable option for most of us), the answer lies in focusing on your hip mobility. Even just a few drills before your workout or at the beginning or end of your day can help negate some of the unwanted effects of sitting for long periods. 

To get the most effective hip mobility exercises, we asked Muay Thai trainer Mia Shelton how she keeps her lower body loose and mobile as a professional fighter. 

“Hip stretches and mobility are my favorites and anyone who trains, whether you’re a beginner or a professional fighter, should do them daily,” says Shelton, who’s been training professionally in Thailand since 2018. Here are the top three stretches she recommends:

Low Lunge to Lizard

“I like to add movement to almost all of my stretches,” says Shelton, who co-owns Online Striking Academy with her husband, Paul Banasiak. 

“For this you start in a low lunge, slowly pushing your hips forward and towards the ground, rocking back and forth as needed to relieve tension. Once you’re a bit warmer, transition into Lizard! This is simply putting one hand on the floor in front of you and using your other hand to slowly press your knee away from your body,” she explains.  

You can also check out this helpful video to see how to perform the stretch.

Frog

“This stretch is a love/hate for most people. From a kneeling position, you spread your knees as wide as you can, keeping your ankles in line with your knees and your toes pointing out, while using your hands or forearms to support you,” Shelton says. “I love to add rocking motions to this, as well as walking your hands out and back to extend and elongate your hips. Additionally, adjusting the angle of your tailbone will provide different benefits and stretches.”

This video here helps explain what the Frog pose should look like.

90/90 or Pigeon

“I really used to push the pigeon pose, but now I prefer the 90/90 as it puts less pressure on your knees,” says the Muay Thai trainer. “This is a seated stretch in which both of your legs are at 90-degree angles. Once in the correct position, simply fold over your front leg to stretch! Switch your legs, and repeat on the opposite side.” 

Shelton's video here gives you an idea of how to perform this stretch.

Whether you spend five minutes or fifty on your hip mobility, running through these three stretches each day can dramatically reduce pain and tightness felt in your lower body and lead to better workout performance, as well. Give them a try, and you’ll quickly notice how much better your legs, back and hips feel! 

Want to train with Mia and other champion fighters? Check out the Online Striking Academy to get access to her workouts, mobility exercises, and yoga classes. You can also follow her @muaythaiyogi for more Muay Thai, mobility, and fitness tips.