![]() By doing this, our hips benefit from more movement and become more functional. Secondly, you’ll want to include exercises that enable you to move through different planes of motion. Combining exercises that target the hip flexors, glutes, and all their supporting muscles in the pelvic region is one of them. There are a couple of factors to consider when designing a hip mobility program. WHAT’S THE BEST WAY TO DESIGN A HIP MOBILITY PROGRAM? So how do we avoid these issues or counteract any problems that have already begun? The answer is designing a program that will enhance hip mobility and increase flexibility. As a result, this can cause injury to our spine, pelvis, knees, and even cause trouble internally with our organs. They affect our movement patterns and force us to overcompensate with different body parts and muscle groups. “Tight hips” can cause a serious knock on effect and a lot of health issues. All the activities mentioned seem hard….and yes if it gets bad, getting out of bed is one of them. When the hips are tight, it essentially affects our lives. The ability to squat beyond 45 degrees, recruit all the needed muscles during a deadlift, or even do a basic step up. When it comes to aesthetics, it’s impossible to take your athletic performance to the next level without strong functional hips. When we jump, twist, step, pick things up, or even get out of bed. They’re also needed for many movements we initiate with our upper body. We use our hips when performing almost every movement with our lower body. When we talk about this subject, what could be more important than training your hips? Life is better when feeling less muscular tension and tightness. ![]() These workouts should be designed to improve our range of motion and allow us move more freely and easily. And by staying well, we should be practicing functional exercises to improve our quality of life. It’s about looking well and staying well. If you were my client and did that, we would regress back to a slightly easier variation until you could perform this with perfect form.As you all know, fitness is not just about aesthetics. I’m slouched and leaning to one side, aka I’m compensating to get myself up. As you can see in the picture above, my back isn’t straight as I begin to raise my butt off the ground. Control back to the start and that’s one completed rep.Rotate back to the other side and raise your butt off the ground again.Push your hips forward as far as you can and then control yourself back to the ground.Perform a rotating 90/90 and once your knees are planted on the other side, use your glutes and hips to bring your butt off the ground.Legs 90 degrees, torso straight, and arms extended to your side. Start in your rotating 90/90 position.This movement is the same as your rotating 90/90 from the intermediate movements, but now on each rep you will raise your hips off the ground into full extension. The rotating 90/90 with hip raise might be the hardest variation, and I could have easily put it last, but I’ll tell you why I didn’t in the next section. You should only be trying these advanced movements if you can do the previous 4 stretches for all the prescribed reps WITH perfect form. As long as you can keep your torso upright and over your knee, give it a try. A more advanced version of this would be to do the movement without your hands on the ground.Do 6 - 8 reps on that side and then rotate yourself over and do it again on the other side. Hold that position for 3 - 5 seconds and then lower your foot back to the ground. You should immediately feel a stretch in your inner hip.Slightly learn forward (again, as if you are doing the classic stretch), but now I want you to lift your back ankle of the ground, without your knee raising.Both legs are at a 90 degree angle and your hands are on each side of the front leg. With this variation, we are going to target internal rotation, and let me tell you, you might cramp up doing this one!! When you’ve learned how to stretch your hips with the last two movements, you’ve focused mainly on your outer hips, using external rotation. Now we are getting into slightly harder variations.
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