Enhance Your Hip Mobility
A Dynamic hip mobility routine to elimitate tightness
Dr. Ariel Edwards, PT, DPT, CSCS
Do you have hip tightness that is impacting the activities you love to do? Looking for a way to reduce this nagging pain so you can enjoy more? Time to focus on your hip mobility - and this means more than just stretching your hamstrings!
Mobility is a combination of flexibility and control through a joint’s entire range of motion! This makes us more resilient to withstand the challenges of day to day life - lifting a suitcase over your head, climbing stairs with a backpack on, etc. Finding a routine that allows you to implement even just 5 minutes of mobility is a great way to take care of your body and prepare yourself for whatever activities you have planned for your day!
Try these three dynamic hip mobility drills for your next warmup!
Lateral Lunge with Thoracic Rotation:
Start by getting into a lateral lunge position. Plant one hand on the ground, and use your mid back to rotate your opposite hand towards the ceiling. Follow your hand with your eyes as you open your chest. Move into a lateral lunge on the other side and repeat!
Half Kneeling Hip Flexor Stretch to Hamstring:
Start by getting into a half kneeling position. Exhale as you reach your arms towards the ceiling and lean into a deep stretch. Then slowly lower into a hamstring stretch by sitting back onto your foot and bringing your front leg out straight. Repeat this a few times then switch to the other side!
Glute Bridge to Reach with Rotation:
Start by getting into a glute bridge. Gradually reach your arm up and over towards the opposite side of your body. Squeeze your glutes gently at the top while maintaining core engagement. Lower your body back down to the floor before performing this exercise on the opposite side. Complete this sequence 8-10 times!
Taking 5 minutes out of your day to implement mobility exercises is a great way to prioritize yourself especially if you are someone who is always on the go! Although a few minutes may not feel like much, taking the time to slow down can make a great impact in your day to day life! If you are interested in adding more mobility into your daily routine, or are looking for an area other than the hips, feel free to contact a FIXXED clinician HERE, or book your FIRST SERVICE at one of our two recovery studios in Haverhill, MA & Wakefield, MA!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
