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TIPS FOR HIP MOBILITY EXERCISES TO IMPROVE FLEXIBILITY AND PERFORMANCE

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Why is hip mobility important?

Hip mobility is important for a number of reasons. It allows efficient movement patterns and reduces the chance of injury and imbalances. It also supports proper alignment and facilitates daily activities.

There’s no time like the present to start thinking about muscle tightness and joint restrictions.

A mid-year body check can be beneficial for all individuals. It will identify tight muscles and areas that require more attention.

What is a body scan?

Body scanning is a technique used by fitness professionals to identify and treat areas of tension or discomfort.

This involves a systematic and deliberate process of paying attention to various parts of your body, observing any physical sensations and noting signs of pain or tightness.

The body scan can help you identify areas that health more attention, such as stretches or mobility exercises.

Unsure how to perform a body scan? Follow these steps to perform a body scan:

Find a comfortable place: Select a calm and relaxing space where you can relax or sit down.

Relax and Breathe: Take several deep breaths in order to bring yourself into the present moment.

Scrutinize your body. Start at the top and work your way down slowly, paying attention each part of your body. Note any tension or discomfort in your body without judging it.

Return and conclude: Bring your attention back to the entire body. Take a few deep breaths, and then slowly return to your surroundings.
Remember that the body scan can be tailored to suit your preferences and needs. Modify the steps to fit your time and comfort.

Are you interested in learning about the benefits of mobility and stretching? Or how to avoid injuries by using both? You can now get a guide on Corrective Exercises Specialization.

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The 6 Best Hip Mobility Exercises

As the weather warms up, we should pay more attention to our hips.
This time of the year, outdoor activities like walking, running, and biking can cause tightness in hip and pelvic muscle. In order to counteract this, specific exercises are recommended that can loosen the hips and improve mobility.

 

The top six hip exercises for summer to improve flexibility and mobility.

FIGURE FOUR GLUTE STRETCH

Preparation

Lay on your back.
Raise your knees up above your hips.

Move with ease

 

Cross one shin over your thigh, with the hip actively flexing.
Hold the first side for 45 seconds to 1 minute. Then switch to the other.

TABLETOP 1 LEG HIP CIRCLE

Preparation

Place your hands on the tabletop, with your knees below your hips and shoulders.
If needed, use padding under the knees.

Move with ease

To lubricate the hip, place one knee on your abdomen. Draw a circle with your leg using a full range motions.
Before switching sides, complete five circles in both directions.

Technique Tips

While you move, try to keep your core stable so that only one hip moves.

External Rotation Clamps

Preparation

As you lay on your side, bend your knees towards the navel.
As much as possible, stack your shoulders, hips and knees.

Move with ease

Keep your heels together, and externally rotate the top hip as wide as possible without letting the heels separate or moving the core.
Repeat the 6-8 repetitions on each side before moving to the other side.

Technique Tips

Focus on isolating and extending the gluteus.

The INTERNAL ROTATION SIDE Lying

Preparation

As you lay on your side, bend your health towards the navel.
As best as you can, stack shoulders, hips and knees.

Move with ease

Lift the top heel and rotate the top thigh by rotating the heel.
Repeat the 6-8 repetitions on each side before moving to the other side.

PLIE SQUAT FOR SUPPORT WITH ELBOWS ON THIGHS

Preparation

Stand up straight with your feet wider than your shoulders. Your legs should be turned out and both toes and the knees should point in the same directions.

Move with ease

Place your elbows against your thighs to support you and help with the rotation.
Hold for 45 to 1 minute to open inner thighs, pelvic muscles.

How long does it take to see results?

You can usually start to see improvements in hip flexibility within a few months if you practice regularly, and include targeted exercises and stretching.
You can accelerate the process by performing regular mobility exercises, including dynamic stretches, as well as maintaining an active lifestyle which promotes hip movement.
To prevent injury and promote steady improvement, it is also important to warm up properly, use proper form when exercising, and avoid overstretching.

Final Thoughts…

Prioritizing hip flexibility during the summer can have a positive impact on your overall health.

You can improve hip and pelvic flexibility by committing to a new mobility and recovery program or by starting one.

Include these exercises in your weekly routine to get the most out of them.

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