The 411 on Hip Mobility
The hips are the primary engine of movement in our bodies, and they should be capable of movement in three planes. Western Societies current habits lead to hip immobility and your preferred movements in the gym could possibly hinder developing healthy hips. Not to worry because there are some great mobility drills that can help restore and improve hip mobility fairly quickly.
Good hip range of motion in three dimensions is crucial for any powerful movement whether is the upper or lower body. Hip extension and flexion (both sagittal plane motions meaning moving front to back) are essential for squats, deadlifts, lunges and sprints.
Movement is the remedy. Because when movement is not happening we can't improve.
Many people have sedentary jobs where they spend many hours of the day, exercising fiercely for an hour or two, then recommence sitting for the rest of the day. call me the hip whisperer because I know this is not what our hips want.
Training and living every day with hips with poor mobility and restricted range of motion can create:
Poor exercise positioning
Potential risk of injury
Lower back pain
Postural issues
Imbalances
There is a lot of contention about which mobility or stretching methods are "the best." There are those who say to avoid static stretching as it will inhibit your performance and negatively impact the potential of your muscles to produce force. Another camp argues that hands-on methods of SMR (self-myofascial release) are absolute rubbish as they propose it merely offers a stopgap fix.
Here's What We Do Know
Many of us live with our hips in a constant state of flexion. When you are sitting at your desk or your dinner table, our hips are flexed most of the day.
Our hips are multi-functional. Just like our shoulders, our hips are a ball and socket joint with multi-planar movement and rotational functions. While flexion and extension are crucial hip functions, they conjointly adduct, abduct, rotate internally/externally, as well as stabilize. These main roles are grossly underdeveloped by many people.
Making mobility work routine has a-lot of positive effects in our lives. You'll achieve better positions in squats and deadlifts which also can lead to strength gains, reduce your risk of injury and improve your posture.
Mobility is about our joint’s capacity to move through their natural range of motion. It is suppleness in conjunction with stability and control. To assist you with including hip mobility to your warm-up, I've include a couple of drill below that you can try for yourself. They both utilise a foam roll to help your technique.
Some Mobility Drills to Try
Leg Whips Over Foam Roller
The foam roller should be placed close to the right hip while you lie face up. If your hips are very stiff, move the roller closer to your knee.
Perform a single-leg hip bridge by bending your left knee. With your left leg bent, do a single-leg hip bridge. Throughout the whole set, your hips will remain elevated.
You need to avoid the foam roller and abduct your right leg out to the side while your leg is straight.
Bring your leg forwards and back into your body's centre. Keep both feet off the floor. Afterwards, do it all over again.
Perform a total of 3–4 sets, with 10-15 repetitions per side.
The following two exercises are fantastic additions to your active recovery schedule. You may perform them after your workout, on your rest days, or intermittently throughout the day to give your hips the attention they deserve.
Quad/Hip Stretch Against Bench
Position a foam roller or bar pad behind your knees and go down on your knees in front of a bench.
Relieve some pressure on your knees by leaning back slowly on your elbows on the bench.
Laying your upper arms and triceps on the bench is a terrific way to increase the stretch in your quads.
The stretch will be significantly more intense if you reach your arms up and back.
Your hips and thighs ought should feel really stretched.
Perform it as part of your post-workout recovery plan. Keep that position for a minimum of two to three minutes.
90/90 Stretch
Take the 90/90 posture, with your knees bent at right angles to your hips.
Keep your back straight and "curl" your belly button towards your knee.
Just sit there like that for a minute. The front of your gluteus should feel a nice stretch.
Hold this posture for one more minute while keeping your legs still in the same position and rotating your body such that your belly button is square with your rear knee. Ideally, your gluteal muscles will feel a nice stretch.
After a minute, drive your front knee to the floor as you execute 10 external rotations on your rear leg.
To complete the tenth rep, you should bring both knees to the floor and hold that position for 10 seconds.
Switch your body so that you're working on the opposite side, then do it all over again.
Pay attention to your breathing, taking three seconds to breathe in through the nose and three seconds to breathe out through the mouth. Use moderately every day and on days you rest.
