Hip Mobility Part I
Attacking the hips with mobility exercises before a workout can do wonders for range of motion and strength. It will improve power transfer and movement efficiency which in turn will have a direct effect on increasing performance. Lacking proper hip mobility exercises like squats and deadlifts can cause unwanted strain on the lower back and the smaller stabilizing muscles of the spine. Inefficient hip range of motion can also make athletes more vulnerable to injury during sport.
I recommend a 5-10 minute warm up with foam rolling and dynamic stretching before starting the hip mobility routine. This will increase your blood and muscle temperature while allowing you to obtain a greater ROM.
See below for some of my favorite “bang for your buck” hip mobility exercises:
Kneeling Hip Flexor Stretch w/ Band Distraction:
After attaching a band to something stable such as a rig, place your right leg inside of the band.
With good tension on the band, put the right leg back in a split stance.
Drop your right knee straight down and back, landing on a mat.
Bring your arms overhead, squeezing your glutes and hold for 20 seconds.
Progress to grabbing the back foot, pulling it tight with both arms.
Hold for additional 20-30 seconds and repeat on the left leg.
Wall Hip Flexor Stretch:
Starting on all fours, position your right knee into the corner of the wall.
Kick out your left foot and release your hands from the floor.
Squeeze your right glute while maintaining a neutral spine.
Raise your arms overhead to increase the stretch.
Hold for 30 seconds and repeat on the left leg.
Elevated Pigeon Stretch:
Find a bench or elevated surface
Bend your left knee at a 90 degree angle and lay your left shin on the bench.
Your right leg will be fully extended behind.
Bring your chest over your left shin.
Move around in this position, find a deep stretch and hold for at least 30 seconds.
These 3 stretches are especially useful for those who sit for extended periods of time during the day. Give these a try at home or the next time you’re at the gym. We’ll explore some more of my favorite hip openers in the upcoming posts.