Hip Mobility Exercises

🔑Improving your mobility can enhance your overall movement quality. If you have limited hip mobility, this can reduce the ability to full activate and engage the muscles around the hip, resulting in decreased force production.
Hip mobility limitations have been present in individuals with osteoarthritis, sports related groin pain, femoroacetabular impingement (FAI) and labral tear.

📚Additionally, decreased range of motion of hip abduction has been suggested to predict the occurrence of future injuries of the lower extremity (Reiman et al., 2013).

Give these 3 hip mobility exercises a try!:
1️⃣ Hip Hinge + Hip Adductor Stretch
2️⃣ End-range Hip Extension Lift Offs
3️⃣ End-range Hip Abduction Lift Offs

2️⃣ and 3️⃣ are higher level mobility exercises. These place a demand on our body where the muscle is firing from a very shortened position while the stationary leg is isometrically contracting to stabilize the body during this movement. If this is too difficult, start with your leg on the ground as opposed to a step, which will allow you to work through a larger range of motion.

📚Reference:
Reiman MP, Matheson JW. Restricted hip mobility: clinical suggestions for self-mobilization and muscle re-education.
Int J Sports Phys Ther. 2013 Oct; 8(5):729-40. PMID:
24175151; PMCID: PMC3811738.

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