IMPROVE HIP MOBILITY

 Last month we reported on the benefits of shoulder mobilization as a basic requirement for athletic performance and general fitness. In this report, we explore our longest joint structure - the hip - and how helpful maintaining and promoting hip mobility is for just about any workout.

At EVO, we believe that hip mobility is one of the foundations for injury-free movement. While isolated stretching only helps for a short time, we recommend joint rotations with increasing load in order to achieve optimal hip mobility. With this in mind, we've selected 5 of our favorite hip mobility exercises that you can include in your training program at home or in the gym.

EXERCISES

With the following hip mobility exercises, you will gradually increase the range of motion and the load on the hip joints. It is the best to do it as part of your warm-up or whenever you want to increase your mobility. If your hips feel stiff after your workout, you can also do the exercises as part of your structured cool down.

HIP OPENER

Lie on the floor with your knee bent. Bring one ankle to the opposite knee and allow the hip to open. Keep your pelvis stable and slowly move your knee to the opposite shoulder and back again. Feel the movement at the front of the hip joint as it opens and closes again. Repeat 20 times, switching sides.

HIP ROTATIONS

As before, lie on the floor with your knees bent. Bring your right leg over your left thigh and let it "hang" loosely there. Take a small step down to the right with your left foot so that the foot is in line with your right hip. Slowly rotate the leg to the right and back to the center. Feel the movement (and the stretch) in your left outer hip, but don't overstretch yourself. Repeat 20 times, switching sides.

HIP CIRCLES

Lie on your back and with your legs and stretched out. Lift one leg and keep your hips and knees bent at 90 degrees. Stabilize the pelvis and start rotating the knee. Do 10 clockwise rotations and 10 counterclockwise rotations before switching legs. The goal is to enjoy as much  as of the range of motion as possible, as long as it feels comfortable; if your inner thighs are flexible enough, you can do this exercise with your leg straight.

SQUAT ROTATION

Take a deep squat position. If this is too strenuous, you can balance on your toes or stop somewhere to get more stability. Begin the movement by turning your right and left knee inward - the goal is to touch the ground in front of your left foot. Feel the right hip turn inward. Go back to the center and repeat on the other leg. Do 10 rotations on each side.

LAP ROTATION

Get in a lunge / lunge position with your right leg in front and your left knee on the floor. For more balance, stop somewhere if necessary. Gently move back and forth for few times, opening the front of your left hip. Now swing your left foot inwards so that it is behind your right foot. Move back and forth. Then swing your foot outward and repeat the same movement. In any position, feel the small changes in hip rotation open the front of the hip. Repeat on the other leg.