Tuesday, December 1, 2020

11 Moves to Improve Hip Mobility

December 01, 2020 5 Comments

my name is Brian schwabe I'm a board-certified clinical specialist in sports physical therapy in today's paleo hacks video I'm going to talk about eleven ways that you can improve hip mobility lack of hip mobility is commonly caused by increased sitting and poor squatting mechanics improving hip mobility is important to help prevent low back and knee injuries first move is a glute foam roll exercise to perform this go ahead and put a foam roller down and sit on it depending on which side you start with go ahead and lean to that side so that you can focus on one side of your gluts from there find that tight tender tissue and you know you're on the right spot when it hurts from there hold up to 60 seconds if you want to make this more advanced and a deeper part of your glute go ahead and turn your leg in and again roll to your side and hold for that tight tender spot for 60 seconds the next move is called the TfL ball roll out the TfL is located right below your hip bone and connects into the IT band to perform this go ahead and lie on your side the way you're gonna find the TfL is you're gonna take one of your hands and find your hip bone and then bring the rest of your hands right below that hip bone so that you're pushing right into the muscles to find the TfL specifically turn your leg in and out and beneath that hand you'll feel a muscle pop into your hand as you turn your foot in and out that's where the ball goes put the ball there and turn on your side so that all your body pressures on it you know you're on the right spot when it hurts go ahead and lie on your shoulder for more comfort hold for up to 60 seconds the next move is a hip flexor stretch to perform this take a foam roller and get into a half kneeling position your back leg is the leg that you'll be stretching keep your core engaged that your lumbar spine is in the neutral position lean forward and go ahead and wait until you feel a stretch on the front of your hip to make this stretch a stronger stretch go ahead and tighten up your gluteal muscle on the side that you're stretching hold for up to 60 seconds the next two moves are hip adductor stretches which are your groin muscles to perform these moves go ahead and get on your hands and knees the first one you're gonna do in a hip flex position so to do that go ahead and get into your hands in these position extend one of your legs out to the side okay rock back onto your ankles until you feel a stretch through here this is stretching your groin muscles in a hip flex position the next move is in a hip extended position go ahead and lean forward but again keep your leg out to the side until you feel a groin stretch hold for up to 60 seconds on both of these the next move is the cat camel position go ahead and get into a quadruped ed position on your hands and knees from here all you want to do is go ahead and arch your back fully and flex it back and forth repeat 10 to 15 times the next move is to work the joint capsule to perform this you're gonna get on your hands and knees extend one of your legs backwards and cross the other one in this is the side that you're working from there all I want you to do is rock backwards and forward you may feel a stretch in the back of your hip perform 10 to 15 repetitions at one time on both sides the next move is called supine nians to perform this go ahead and lie down in a supine position keep your feet further than shoulder width and hip width apart from there what I want you to do is bring your knees in and out nice and slow performing 10 to 15 repetitions at one time the next move is called standing leg swings to perform this go ahead and put your hands on a foam roller or some type of surface for balance what you're gonna do is you're gonna take one step back and allow one your legs to swing in and out 10 to 15 times per side be sure not to move at the ankle but instead of just the hip the last two hip mobility exercises are hamstring stretches in both an up and down position and a rotational position to perform this go ahead and place your leg up on a chair keep your core tight and slightly arch your back until you feel a stretch down the back of your thigh from there hold for 60 seconds to perform the same stretch in a different position go ahead and just turn your body toward that leg again hold for up to 60 seconds you may feel the stretch in a different position when you rotate your body .

Video Description:

If you think hip flexibility is only important when you’re doing Zumba, think again! The muscles around our hips are the basis for most of our entire body’s mobility.
READ THE FULL ARTICLE: http://blog.paleohacks.com/hip-mobility/
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