The hip has specific stabilizer muscles that help accompany and fine tune hips movements. Without a functioning axel or fully inflated wheel, your car’s capacity to move is capped. Hip flexibility can be best compared to the wheels of the car.
For example, when you’re attempting the splits, you’re limited by the tightness of your adductor or groin muscles. This can be measured in static or non-moving positions.
#HIP MOBILITY STRETCHES FULL#
Hip flexibilityįlexibility is a term commonly associated with the joint’s full capacity to move. Distinguishing between flexibility, stability, and strengthening can be complicated so we’ll accompany our explanations in reference to car analogies. To understand hip mobility, you will have to differentiate between these three main characteristics. Under these circumstances, you may need to focus on specific hip strengthening exercises rather than flexibility. Perhaps your hip flexibility is fantastic but you lack the strength to perform heavy lifts. Improving any or all of these properties will unlock your hip mobility.Įvery athlete will have specific deficits or weaknesses they can target. To increase hip mobility, you must consider three important characteristics. Not only is hip mobility essential for sports and exercise performance, but also pivotal for injury prevention. Brad Schoenfeld, a renowned bodybuilder, mentions that “ poor joint mobility can lead to greater forward lean and thus increased spinal shear. ”Īs you lift heavier and with more volume, lacking adequate hip mobility puts your back at a greater risk of developing injuries, such as a herniated disc or sciatica.Īlarmingly, inadequate hip movement or strength is also associated with various other lower limb conditions and injuries, including:Īs the body relies on each region of the body to function fluidly, any point of weakness can cause a domino effect. Limited hip mobility is commonly associated with low back conditions. An accumulation of stress on the body can lead to increased risk of developing devastating injuries, such as low back pain, hip conditions, and knee injuries. Instead, other parts of the body will begin to compensate and experience additional strain. ” When the femur, pelvis, and spine move in a coordinated manner to produce a larger than is available to one segment alone… ” – Levangie and Norkin (2005) Try to swing a kettlebell in tight jeans (please don’t). If your hip mobility is compromised, your form and technique will also follow. The large degree of movement and power generated through the hips facilitates compound exercises, such as squats or kettlebell swings. Allow a greater degree of movement (e.g.All these structures allow the hip to move in various directions. Running across the joint are 21 muscles, which help control and maneuver the hip through multiple movements. The ball-shaped head of the femur glides and slides within the socket (acetabulum) of the pelvis. The hip joint can best be described as a ball and socket. Internal and external rotation – pivoting of the hip joint inwards and outwards.Abduction and adduction – the movement away and towards the mid-line of the body.Flexion and extension – movement forwards and backward.A combination of the following six movements permits overall hip mobility. Like the shoulder, the hip is the most mobile joint in the body with a 360-degrees range of motion. If the hip joint is tight or lacks mobility, this can create additional strain through other areas of the body, including the low back, knees and ankles. You need hip mobility to execute most lower limb activities such as running to compound exercises (e.g., squats, kettlebell swings, etc.). Hip mobility describes its range of motion and the joint’s ability to move effectively. Throw away your old ‘how to stretch hips’ guide because this will be the only article you need. A lack of hip mobility not only inhibits your ability but can predispose you to risk of injury.
Hip mobility is so important for everyone. Unfortunately, the hip joint is literally the middle child between your low back and knee. Below is a comprehensive guide to hip mobility exercises including strengthening, stabilising and mobilising recommendations. Tight hips stopping you from making gains? Ever felt that your hips just won’t go any further? Well, it’s probably your hip mobility.
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