An interesting question and one that can be simply answered – Both are great for improving hip mobility, but they take different approaches…
First of all, let’s refresh our memories on the definition of mobility, vs flexibility.
Mobility refers to the achieved range of movement around a joint. Factors that impact mobility may be impingement caused by injury, ageing or chronic disease, but it can be improved by a combination of careful exercise, and a healthy lifestyle. Think – inside the joint.
Flexibility is the ability for the supportive tissues to allow the joint to move. Inactivity, injury, muscle fatigue and age can all impact our flexibility, and improvements can be achieved through proper use of the muscles and careful stretching. Think – outside the joint.
So, you can see why mobility and flexibility are often confused and interchangeable when talking about joints!
Now, back to how yoga and Pilates approach the improvement of mobility…
Yoga for mobility and mind/body connection
Yoga is a great form of low impact exercise, which is important if you have any kind of joint difficulty. Yin in particular is the version where we hold a pose for a long time – typically around 2 minutes, which helps keeps your joints ‘juicy’, but all types of yoga asks you to move between poses and hold your body in positions that challenge the mobility and flexibility of joints in a gentle, safe way.
Yoga also improves the mind/body connection, so you learn to listen to what your body is trying to tell you about its condition – but often it’s saying, ‘how long are you going stay like this?!!’
Low lunge, Pigeon, Cobblers, Happy Baby and simply sitting with crossed legs or in Lotus/Half Lotus can help improve hip mobility. Remember, you can always add a block if you need extra support – the idea is to challenge, not suffer!
Pilates for hip mobility
Pilates is known for focusing on core strength and stability, so when you’re engaging the core, you’re providing a stable base for movement. How does this affect your hip mobility? Well, by being stable from the centre of your body, you are balancing the weight distribution and impact of all the other parts of your body – the legs and hips in this case.
When your pelvis and lower back are aligned and balanced, you reduce the risk of pain and impingement in the hips, and you can exercise more safely.
Movements in Pilates are performed under control in time with the breath which allows you to once again exercise without impact and focus more easily on how you are moving, and how your body is feeling. Popular Pilates moves for hips include Clamshell, Superhero, Low Lunge, Squat and of course Hot Potato and all the side-lying leg lifts!
Yoga vs Pilates
So, what do you think? Are you looking to learn more about your body and how it moves, while improving the blood flow to the joints? Then yoga might be your thing. If you’re wanting to increase core strength and stability from which to hang your well-balanced hips, then it’s Pilates…
Either way, I would encourage you to try both classes, to see how you find them. And because it takes more than once to discover which one is right for you, your first class is free. If you have specific hip mobility issues, drop me a message before class, and I’ll make sure the moves are suitable for you.