Hip mobility stretches1/3/2024 ![]() Come into a seated lunge position, with your right leg in front of you and your left leg behind you. Start by standing in front of a wall, sofa, or piece of sturdy furniture. Do 10 repetitions on your right leg, switch legs, then do the same on your left leg. As you come forward, try not to curve your spine downward (lead with your chest). Roll your shoulders back and down, and bring your chest toward your right knee. Bend both legs so they form a 90 degree angle, with your left calf and right quad parallel toward each other (and, if you're doing it perfectly, also parallel to your chest). Extend your right leg in front of you and your left leg behind you, bending your knees so your pelvis is pointed directly forward. 90/90 (Modified Pigeon Pose)Ĭome to a seated position. Come back to your starting position, and repeat. Push yourself backward so your glutes move toward your heels. Your knees should be slightly wider than hip-width apart, as though you were going to sink back into child’s pose. Your heels will be slightly closer together than your knees, but won't touch (keep roughly 6-8 inches or 15-20 centimeters between your heels). Frog StretchĬome to all fours, with your knees, toes, and palms connected with the floor. I suggest using these mobility exercises as a warm-up before any lower body workouts, particularly those involving deadlifts, squats, or lunges. These hip mobility drills will help alleviate tightness in your hips, strengthen your glutes, and provide a nice hip flexor stretch. This, in turn, can lead to injuries in other areas. This can cause pain or deterioration of your labrum - the cartilage surrounding your hip joint. When you lose range of motion, your hip joint will physically lock up on itself. When a hip joint is healthy, the top of your femur will glide, slide, and roll easily within the acetabulum. The "socket" (the acetabulum) is inside your pelvis, while the "ball" is the top part of your thigh (your femur). The hip joint itself is a thick, strong capsule with ligaments - something we call a "ball and socket" joint. If you want to stay healthy and active for the vast majority of your life, you should do mobility work now to stay injury-free later. ![]() Even worse, chronically immobile hips can lead to injuries in other areas of your body. If you ever felt "stuck" when dropping into a parallel squat, felt (or heard) your hips crack when doing a bicycle crunch, or can barely cross your legs, you probably have limited range of motion in your hips.Įven if tight hips don't cause you physical pain now, it will cause pain in the future. When working with tight hips, lower back pain, or other mobility issues, always work directly with your physical therapist to create a plan that works well for you. Please note: This post is meant for informational purposes only, and should not be taken as medical advice. Below, I dive deeper into the importance of hip mobility and explain seven exercises to incorporate into your daily workout program. Mobile hips can decrease chronic pain, improve athletic performance, and make you more explosive. Therefore, you need to make a conscious effort of making hip mobility exercises part of your everyday routine. Technology and desk jobs aren't going away any time soon. Not-so-fun fact: Tight hips don't just cause pain in the hip area - it can also manifest in low back and knee pain as well. Sitting for extended periods of time weakens and tightens the hip flexors, which can lead to pain and other health problems. (Be honest: Are you sitting on your couch or at your desk while reading this? Thought so.) But in this day and age, many of us spend 8-10 hours or more in a sitting position. We were meant to run, walk, lift objects, and hurdle over the occasional barrier. Colorado Springs, Colo.: National Strength Training and Conditioning Association 2016.Humans weren't meant to sit at desks all day. In: Essentials of Strength Training and Conditioning. ![]() Wolters Kluwer Health Lippincott Williams & Wilkins 2018. In: ACSM's Guidelines for Exercise Testing and Prescription. ![]() General principles of exercise prescription. Physical Activity Guidelines for Americans.Four types of exercise can improve your health and physical ability.
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