3 Hip Mobility Exercises You Should Perform Daily


Our bodies are only as strong as our recovery. The hip is the strongest joint in the body, but is also the easiest muscle to become tight and restricted, due to unhealthy movements and habits. 

Here are 3 simple exercises you can perform with a band to help keep your hips functional & free.

1. Hip Rockers

2 sets 10-12 reps

1. Grab a thick band and attach it to a durable object like rail or rack.

2. Place the band at the crease of your hip eliminating slack in the band.

3. Get in a tabletop position then load your hips back into your heels.

4. Reach into an upward dog position

5. Move with the intention to increase range of motion during each rep.

 

2. Banded Half Kneeling Extension + Flexion

2 sets 8-10 reps

1. Grab a thick band and attach it to a durable object like rail or rack.

2. Wrap the other end around your hip flexor and pull the band enough until you feel it start to slightly pull you backwards. 

3. Sit up tall with a long spine and glutes squeezed.

4. Push hips back (as if you are trying to touch your glutes to the wall behind you).

5. By keeping your glutes squeezed, push your hips forward until you feel a stretch on the kneeling thigh.

6. Move with the intention to increase range of motion during each rep.

7. Inhale as your go into hip flexion + exhale as you push into hip extension.

 

3. Lying IT Crossover 

2 sets 8-10 reps each side

1. Grab a band or a long sock and place around the middle of your foot.

2. Pull your leg straight up, with your knee in extension, or until you feel a stretch on your hamstrings. 

3. Slightly pull your leg across your body, until you feel a stretch on the outside of your leg.

4. Move with the intention to increase range of motion during each rep.

5. Inhale as you perform hip adduction + exhale as you perform hip abduction.

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Let me know if you have any questions in regards to your movement. 

Honored to help.

 

Coach Steph


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