{"id":34923,"date":"2018-11-08T12:39:00","date_gmt":"2018-11-08T12:39:00","guid":{"rendered":"https:\/\/garagegymbuilder.com\/?p=34923"},"modified":"2020-05-26T16:40:48","modified_gmt":"2020-05-26T16:40:48","slug":"hip-mobility-exercises","status":"publish","type":"post","link":"https:\/\/garagegymbuilder.com\/hip-mobility-exercises\/","title":{"rendered":"Hip Mobility Exercises"},"content":{"rendered":"
The mobility of your hips is the most crucial factor when it comes to lower body performance<\/a> in the gym. If you’re an athlete, it is also crucial to your on the field performance. If you don’t have good joint mobility, you are not going to be able to exercise to your full range of motion in the two biggest strength moves that exist – the deadlift and the squat. In this article, we are going to highlight the best hip mobility exercises.<\/p>\n <\/p>\n The main function of your hips is balanced standing and locomotion. Compared to your shoulder joints, your hips sacrifice mobility for stability. These joints are extremely strong and to a degree, this is their nemesis. They are bound on all sides by powerful muscles to keep your torso poised upright on the femoral heads. The muscles of your inner thigh, outer thigh, and the glutes fire off intermittently bursts of contraction, both to keep your pelvis balanced laterally and to prevent folding up at your hips.<\/p>\n The gluteal muscles<\/a> perform the most important role of propelling your body forward while walking or running. At the same time, all the powerful muscles that work your hips generate upward forces to keep the femoral head securely seated in the socket.<\/p>\n <\/span><\/p>\n <\/p>\n When it comes to the health of your hips, stretching alone is not going to cut it. You also need to perform hip mobility exercises along with your flexibility moves. The key muscle to target for hip mobility is the psoas.<\/p>\n The psoas is a large muscle which runs from the lateral aspect of the vertebral body in the lower thoracic spine down to the femur. It is the muscle that is primarily responsible for hip flexion. The psoas also attaches to all of the lumbar vertebrae and into the thoracic spine. This is why tightness of the psoas leads to lower back pain. This is often felt by people when that is training their abs.<\/p>\n When you focus on stretching out the psoas, you will greatly increase hip flexibility. Here is a great drill that you can do it increase your psoas mobility, and therefore increase your hip flexibility.<\/p>\n <\/p>\n <\/p>\n Continue a slow, controlled backward, forward motion until you have done 8 lunges on each leg. If you do not have access to a Smith Machine, you can set up a broomstick between two chairs and use that as your bar.<\/p>\n <\/p>\n When you do a hip mobility drill, you want to put the joint in an open pack position. When it is in a loose position, the capsular structure around the joint is also loose. This allows you to increase the mobility of the joint. However, if you try to perform a drill with the joint in a closed pack position, you will be attempting to loosen a joint that is already in a maximally taut position.<\/p>\n <\/span><\/p>\n In this position, the hip is being pulled laterally in the ball and socket joint to provide some space. Now place your hands on the floor so that you are down on all fours.<\/p>\n Resistance bands are a great way to increase hip flexibility. They allow you to add graduated resistance through every plane and range of motion. Here are a handful of hip mobility exercises that you can do to improve your hip mobility and flexibility.<\/p>\n <\/p>\n Here is a fantastic joint mobility exercise that you can perform when you’re in the gym as part of your warm-up before performing deadlifts and squats. Doing so will allow you to perform the exercises more efficiently and to lift more weight.<\/p>\n <\/span><\/p>\n <\/p>\n <\/span><\/p>\n <\/p>\n <\/span><\/p>\n For this hip mobility exercise, you will need a mini resistance band.<\/p>\n <\/p>\n <\/span><\/p>\n <\/p>\n <\/span><\/p>\n <\/p>\n Continue for 30 seconds and release. Repeat twice.<\/p>\n <\/p>\n <\/span><\/p>\n <\/p>\n <\/span><\/p>\n This is one of the best hip mobility exercises.<\/p>\n <\/p>\n When combined with the hip mobility exercises already described, stretching will keep your hip joints juicy and slack enough to sluice wave after wave of fresh cleansing blood through to guarantee maintenance. Your joints must be kept loose enough so the head of the femur can move about freely. This allows the forces to be distributed more widely across a greater surface area and does not gouge a single track in the cartilage beds.<\/p>\n The mobility of your hips is the most crucial factor when it comes to lower body performance in the gym. If you’re an athlete, it is also crucial to your on the field performance. If you don’t have good joint mobility, you are not going to be able to exercise to your full range of … Continue reading Hip Mobility Exercises<\/span> How Your Hip Works<\/h2>\n
Great Mobility Exercises<\/strong><\/h2>\n
Psoas Lunge<\/strong><\/h4>\n
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Resistance Band Exercise<\/strong><\/h4>\n
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Hurdle Overs<\/strong><\/h4>\n
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Side Shuffle<\/strong><\/h4>\n
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Lateral Walk<\/strong><\/h4>\n
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Floor Abduction<\/strong><\/h4>\n
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Try These 4 key flexibility stretches<\/strong><\/h2>\n
Buttock Stretch<\/h4>\n
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The Dead Blowfly<\/strong><\/h4>\n
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Knees Apart Stretch<\/strong><\/h4>\n
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Floor Lunge<\/strong><\/h4>\n
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The Importance of Stretching<\/strong><\/h2>\n