Wow this movement will certainly give your hips a new lease of life. Try not to arch your back, the movement must come from the hips not the lower back. Squeeze the buttock of the leg kneeling on the floor. Next push your hips forwards and the crown of your head upwards. Place one foot up onto the chair and carefully kneel down on the floor with the other leg. Remember hip extension is the first range to go so it’s a great movement to practice.
This movement not only opens the hips of the one leg but also encourages hip extension with the other. Start performing 10 Yoga Squats every morning and it will change your life! Next sit back down into the deep squat and stand again. Once down place your hands down and straighten your legs. If you find it hard to get down nice and deep then turn your feet out slightly and widen your legs. Start off with hands above your head and drop down into a deep squat, keeping your weight on your heels. Probably one of my favourite mobility exercises because it not only helps mobilize the hips but also most of the other joints too! Try 60 seconds of circles without putting your foot down and you will see what I mean. If you can perform this exercise without hold on to anything you will also develop stabilizing strength in your standing hip. You can start with small circles and then build up to larger and larger circles.
HIP MOBILITY STRETCHES FULL
The final one of the leg swing section and this movement takes the joint through a full 360 degrees.Īgain standing on one leg rotate the other leg around in circles by the side of your static leg. You will also notice that the ankle on the floor also gets mobilized during each leg swing. If you get the hands moving in the opposite direction it will help. So lead with the heel as you swing across the body.Īgain you can hold onto something for balance but it is a great challenge to try without.
Try to maintain a forward pointing toe position as you swing left and right. Very similar to the forward leg swings only this time your swing the leg across the body in front of you. If you stand on a small step, box or platform you will find it even easier to swing your leg through without touching the floor. It is the backwards swing that is the most important as this range of movement is the first to go.Īvoid arching your back as you swing the leg backwards and try to keep as straight a leg as possible. Stand on one leg, hold onto something if you need help with your balance, and then swing the leg backwards and forwards. This is a really simple movement that you can practice virtually anywhere. Here are a collection of effective hip mobility movements for you to practice: So for healthy hips keep moving but also work the joint through its full range to save your lower back. In short, if the hips can’t produce the desired movements then the lower back will.Īlthough the lower back (lumbar spine) is designed for slight movement it is not designed to produce compensations for the hips and this is where the problems begin. The first area that usually gets affected is the lower back. If hip joint movements are limited to only activities like walking and sitting then the hip capsules range begins to reduce.Īs hip movement gets limited the body begins to compensate in order to maintain optimal performance. Walking is an excellent exercise to pump nutrients into the hip joints but its limited range is not enough. In order to maintain a healthy hip joint the joint needs to be exercised to its full range in all directions. With a limited blood supply to the joint it is the act of movement that produces a pumping effect bringing fresh blood in and flushing it away. Ironically it is the lack of movement of the hip joint following disease or injury that leads to their demise. Suck the nourishing synovial fluid through the joint.Movement is vital for the health of the hips because the act of movement helps: The hips sacrifice mobility for stability unlike the shoulder joint. The hips have a huge job to do offering stability for the upper torso and also providing locomotion. To be more specific it’s where the femur bone sinks into the Acetabulum socket. The Hip joint consists of a ball and socket where the top of the thigh meets the pelvis.
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