Sitting for a long time is one of the worst things you can do for your hip health, as it tightens up your hip flexors and adductor muscles while deconditioning your all-important glutes.

Unfortunately, work commitments keep many of us behind our desks and in our chairs.

That’s why I recommend the following three mobility moves for almost all of my personal training clients to undo some of that damage.

I like these moves as they work your external and internal hip mobility, as well as stretching out some of the big muscles surrounding your hips. They also don’t require any equipment, other than a yoga mat or suitable soft surface.

Practice them two to three times a week at first, gradually working your way up to a daily practice.

You can also split the sets across a day. Try doing one set in the morning and one in the evening at first. As your mobility improves, you can add a set at midday.

If any of these exercises cause sharp pain, stop immediately and consult your doctor. Anyone with prior injuries should also check in with their medical team before attempting these moves.

1. 90/90 stretch

Sets: 1-3 Reps: 5 each side

• Sit on the floor.
• Bring your left leg out in front and your right leg out to the side, then bend your knees to a 90° angle, maintaining contact between your legs and the floor.
• Lift your knees and rotate your body so that your right leg and bent right knee are in front.
• Pause briefly.
• Move in the opposite direction so that your left knee is in front of you again.
• Continue for five repetitions in each direction.

Trainer tips: Keep your torso elongated and your core engaged.

2. Adductor rock backs

Sets: 1-3 Reps:10 each side

• Come to your hands and knees on the mat.
• Extend your left leg to the side.
• Drive your hips back until you feel a stretch in the inner thigh.
• Pause briefly.
• Bring your hips forward to the starting position.
• Repeat 10 times, then switch sides.

Trainer tips: Keep your back in a neutral position. Rotate your extended leg slightly inward so that the inside of your foot maintains contact with the mat. If you have sore knees, use a pillow or rolled-up towel for additional cushioning.

3. Hip flexor stretch to hamstring rock back

Sets: 1-3 Reps: 5 each side

• Come to a kneeling position on the mat, with your left knee bent on the floor and your right foot in front of you.
• Shift your body forward, keeping your spine straight.
• Pause briefly.
• Shift your body back, straighten your right knee and extend your right leg in front of you. Drive your hips toward your left heel until you feel a stretch in the back of your right leg.
• Pause briefly.
• Return to the starting position.
• Repeat five times, then switch sides.

Trainer tips: Keep your spine in a neutral position. Place a pillow or rolled-up towel under your knee for additional cushioning, if needed.