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Hip Mobility

Hip Mobility

Hip Mobility
1 - Dynamic Hip Opener Kneeling
00:17
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1 - Dynamic Hip Opener Kneeling

2 - Dynamic Hip Abduction
00:15
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2 - Dynamic Hip Abduction

3 - Sliding Adducrion
00:23
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3 - Sliding Adducrion

4 - Lying Hip Opener
00:24
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4 - Lying Hip Opener

5 - Dynamic Side Lunge
00:14
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5 - Dynamic Side Lunge

6 - Standing Hip Extension
00:16
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6 - Standing Hip Extension

7 - Hip Swings
00:12
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7 - Hip Swings

8 - Change to Glute Stretch
00:20
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8 - Change to Glute Stretch

9 - Static Hip Extension
00:05
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9 - Static Hip Extension

10 - Leg Hugging
00:30
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10 - Leg Hugging

Hip mobility in our eyes, is key to good movement throughout the body, as it’s the gateway to connecting your lower limbs with your spine. Good strength and mobility create correct movement patterns and prevents compensation above or below the hip. The hip joint itself is a ball and socket joint that rotates externally and internally, flexes and extends, abducts and adducts.

 

However, day to day our routines often hinder hip mobility. We sit to eat our breakfast, we sit driving to work, whilst working at ours desks, to eat dinner and to watch TV of an evening. We often feel like we are chasing our tails whilst trying to undo this very repetitive routine of sitting! The key to correct hip mobility is looking at small ways that we can change our lifestyle to encourage movement throughout the day, so that we aren’t so sedentary to begin with. This could be going for a walk on a lunch break or taking calls whilst standing (or even stretching if your camera isn’t on!)

 

 

Exercise suggestions:

Improving hip mobility is something that should be done consistently, ideally every day at least to begin with. Everyone is very different in terms of their individual hip mobility, one person may have great hip flexion but minimal hip extension, whereas another person may really struggle with abduction. Seeing a sports therapist for an assessment first will help you know which type of exercise to focus on, however here are some generalised hip movements.

 

⮞ Dynamic hip opener kneeling 3 x 10 each side

⮞ Dynamic hip abduction 3 x 10 each side

⮞ Sliding adduction 3 x 10 each side

⮞ Rocking side lunge 3 x 10 each side

⮞ Dynamic side lunge 3 x 10 (progression)

⮞ Standing hip extension 3 x 10 each side

⮞ Hip swings (3 x 10) each side

⮞ External hip rotation 3 x 10 each side

⮞ Static hip extension (To do) each side

⮞ Leg hugging 3 x 10 each side

 

These exercises above are for the average ‘folk’ to improve all ranges of the hip. Any patients with underlying hip conditions may experience limited range of motion with a very hard end feel that is blocking your ability to stretch a muscle, therefore these exercises may not be appropriate or achievable for you. If this is the case, please get in touch so that we can assess you and recommend a more tailor made exercise program.

‘It is advised that you start off with daily mobility so that the benefits are felt earlier on. 3 sets of 8 repetitions left and 8 right’