Hip mobility is referring to the range of motion at your hip joint. Today we’ll be discussing how to improve your mobility and range in all planes of motion at the hip. Many people suffer from tight hips and they can cause an array of problems and injuries, as well as hinder athletic development and stop you reaching your peak.
Mobility suggests movement, so naturally the best way to keep the hips mobile is to use them. The nature of our lives now contradicts this and we are often sitting at desks not moving all day, or we are in a job where repetitive movements are a must. Muscles and it’s surrounding fascia are pliable and stubborn, you do something long enough and they will remember and adapt. Therefore in addition to some exercises are mobility, stretches and some myofascial release will also go a long way to helping your cause.
We need to focus on all planes of motion, so in isolation we’ll work on improving range by making sure our hip flexors, glutes, adductors and abductors are all working happily, but we’ll compliment it with some complex movements that work two or more planes of motion at once, as it is more realistic and in line with what we do everyday on and off the field.
Stretching To Improve Hip Mobility
The following stretch is an active stretch that you can do, it’s a bit dark but you get the picture. Elbow to instep, same arm same leg.
There are many different glute stretches you can do, but this is a simple one to start with.
Exercise To Improve Hip Mobility
Deep squats and hold
Basically you get as deep and possible, this is hard for some people due to lack of ankle, and hip mobility… so we do something called prying. You can hold onto a pole of somebody in front of you so you don’t fall backwards. Eventually you will be able to do it unassisted.
Video says it all.
Overhead clock lunges
Hold a weight over your head, a bar or a plate, no problem. Then lunge forward, with the same leg lunge sideways, and again with the same leg lunge backwards. It’s opening you up in all planes of motion. Change to the other leg and go around the clock.
Myofascial Release To Improve Hip Mobility
This nasty little muscle can cause problems when tight, and restrict you.
For more ways to release your body with a tennis ball and foam roller check out my Ultimate Self Massage Guide.
This is quite a thorough list and there are still many many more exercises missing. Not everyone will need to do all of these exercises… Some will struggle with range in different planes of motion, but combining them all will ensure your hip mobility improves significantly. You can help yourself cure and avoid some painful injuries, don’t forget that if one joint isn’t working well, everything else will start to follow suit.