Step 3: Relax and hold the passive stretch for 30 seconds.Press your back foot and shin into the floor while attempting to drive your knee forward (50% effort).Hold this stretch for 90 seconds – 2 minutes.Lunge forward slightly until you feel the hip flexor stretch (without losing your spine position).Squeeze the back glute and brace abs to stabilize the spine.Tuck the hips and tailbone underneath you.Place hands on the front knee and press down lightly to engage the anterior core.Front knee in line with the heel of the front foot. Back knee directly under hips and shoulders. This is going to increase your hip extension capacity so you can fire your glutes effectively – extremely important for runners and anyone who performs lower bodyweight training exercises. 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’. 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?
0 Comments
Leave a Reply. |