HIP MOBILITY - THE BANE OF MY EXISTENCE

HIP MOBILITY - THE BANE OF MY EXISTENCE

☛ Yes, most of us struggle with the hip joint, due to having spent a long time in a position, which does not allow it to function at 100%. I am guilty of this as well, and have struggled with my mobility for quite some time, even though it is a lot better now. Overall the mobility of the pelvis and the coxal joints (hip joint) do not entirely depend on the actual joint, but can also be influenced by dysfunction in the knees, ankles, thoracic spine, shoulders etc...

☛ LET US TALK ABOUT THE HIP JOINT: Or the coxal joint, the structure created by the connection of the acetabulum and the head of the femur. Highly mobile joint, allowing many movements, each one essential for life and for pelvic health. Most of the time, people struggle with the following movements:

➡ Extension

➡ Internal rotation

➡ Abduction

☛ When I am working on improving the quality of the hip joint, I will assess my client's not so good movements, such as the above and then work on improving them, prior to commencing any more compound work. I usually do not recommend barbell squatting until a person is able to show a good amount of hip mobility without any external tension allowing them to achieve the movement. Most of the time people will squat with a barbell, without the necessary mobility, which means that if the hip is not able to get you in a position that you want, the spine and ankles will be working extra hard - this can reproduce lumbar compression, cervical hyperextension and compression to the Talus bone in the ankle, which can have neural repercussions as well.

📹 WHAT AM I DOING IN THE VIDEO? The video demonstrates one of my favourite mobility / warm up exercises to get movement going into the hip joint. This one along with some other external rotation and extension exercises allows me to push the mobility limits of my hip. The band allows me to have some counter tension, so as to be able to sinc lower and also work on the movement of my ankles. While I am in a flexed position, I can work the movement of the hip, by creating abduction, adduction and some rotation - this helps me release whatever tension I have in the hip.

From that position I can also work the movements of my spine, creating a good amount of thoracic movement and trying to open the rib cage.

🏋 BENEFITS OF MOBILE HIPS: Of course, a good ROM of the hip will allow you to be work in a wider variety of ranges when training, thus activating more of each muscle you use. The fact that most of us train our muscles with ranges that do not really push the remits of them, means that these muscles are not able to active at 100% and they adapt to a half-assed movement. This makes them weak in the long run. As one of my friends and a very experienced PT @matt.j.warner said, it is better to create the movement fully, without increasing the weight and then building the strength up from a 100% ROM.