This combination helps to expand the range of motion a lot more effectively than passive stretching alone. This is a classic hip flexor stretch paired with isometric strengthening. Hip Mobility Exercise 3: Hip Flexor Stretch w/ Isometric strengthening Benefits Knee out to the side then up high in front of the chest. Lower the knee directly underneath your hip, maintaining a 90-degree angle at the back knee.Only go as far up as you can without the hips compensating, this should be pure hip internal rotation. Turn the sole of the foot up to the wall behind you (think – heel to the sky).Open the knee up out to the side and turn the foot outward, all while ensuring the hips remain square (don’t let them rotate).Raise the knee of the outside leg as high up in front of the chest as you can without compensating.Press the inside leg down hard (through the heel) and keep the knee locked. Brace abs and tense your muscles to keep your body rigid.Stand with your arm outstretched holding a railing, bar, or some kind of support.It’s very effective at expanding the range of motion, improving hip function, and maintaining the overall health and integrity of the joint. Hip CARs (‘controlled articular rotations’) is an exercise that takes your hip joint through its full range of motion. Hip Mobility Exercise 1: Hip CARs Benefits Whether you’re a runner, triathlete, crossfitter, or general gym-goer, working on your hip mobility is a surefire way to improve performance and safeguard you against injury. We are going to focus on the hips as they often need a bit of love and self-care. Today, I want to share a handful of hip mobility exercises that combine stretching and strengthening to improve your active range of motion (mobility). This is quickly reversed if it’s not accompanied by some kind of specific strengthening work. That’s because stretching alone only ‘temporarily’ allows access to a greater range of motion. While stretching is a popular modality for trying to remedy poor mobility, results are often short-lived. Stiffness, restrictions, and in some cases, pain are signs that mobility may be compromised. Only then we can function well, produce smooth coordinated motion and distribute forces evenly throughout the body. To maximize our performance potential, we need to have adequate ranges of motion, strength through our ranges, and maximum control of our individual joints. It’s the foundational tenant of athleticism. Quite simply, mobility can be defined as ‘usable ranges of motion’. Step 4Įxercise Variation: Instead of a bench, use a stability ball, this will allow you to roll your right knee towards your chest and use the leverage of the ball to increase the intensity of the stretch.Tight hips? These hip mobility exercises will help you loosen up.īut first, what exactly is mobility and why is it important? What is mobility? Hold this position for 30-45 seconds, then extend the right leg back along the top of the bench before repeating 2-5 times alternate so the right foot is resting on the left knee and repeat. With both hands, reach down and grab the back of the right thigh to begin pulling your right thigh and knee towards your chest, keep the right foot on top of the bench for support as your pull your knee towards your chest. Take your left foot and rotate your lower leg in towards the midline (center) of your body so that you can rest your left foot on your right knee maintain the ninety degree bend in the left knee as the foot is resting on the right knee. Extend your arms along your sides with palms turned to the ceiling and breathe deeply for 30 seconds to allow your hips to relax into this position. Attempt to maintain this gentle muscle contraction throughout the exercise. Gently contract your abdominal/core muscles to flatten your low back into the floor. Position your feet hip-width apart on the bench with your ankles slightly dorsiflexed (toes pointing towards the ceiling). Starting Position: Lie supine (on your back) on a mat, placing the backs of your lower legs and heels on the top of a bench (so that the knees are able to maintain a ninety-degree bend).
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