Do your hips feel stuck and just aren’t moving like you want them to? Don’t worry, you are not alone… Sitting at the computer for work? Back at school listening to long lectures? Squatting at the gym isn’t up to par? If any of these sounds like you, your hips might not be too happy. Hip mobility can be affected by posture, daily activities and lifestyles and a lack of such mobility can be the cause of many aches and pains or reduced athletic performance. So let’s unlock our hips!
What is so important about the hips?
The hip joint is designed for weight bearing. It supports the weight of our torso and also transfers forces from the ground up through our pelvis and trunk. While running, joint forces of up to 4.5x our body weight passes through the hip. It sounds like a lot, but a healthy hip is built for this job. One of the factors that allows the hip to handle this job and remain healthy is the many muscle groups that surround the joint.
What muscles surround the hips?
Major groups of muscles support the hip and pelvis. Each of these groups of muscles allow the hips to move in various required directions.
1. Adductors (inner thigh) and Abductors (outer thigh)
2. Flexors and Extensors
3. Internal and External rotators.
Hip Muscles (Rear View)
As you can see, a lot of muscle groups are involved with the hip. When there are mobility or strength imbalances of any these muscles groups, increased strain can be placed on the others!
How do I improve my hip mobility?
1. Hip Flexor Stretch
Kneel on one knee creating a 90° angle with the opposite hip, using a support if necessary. Transfer your weight forward until you feel a gentle stretch at the front of the hip. Hold this position for 30 seconds.
Hip Flexor Stretch
2. Hamstring Stretch
Sit on a chair with one leg bent and the other leg straight out in front of you. Lean forward keeping your back straight until you feel a gentle stretch at the back of your straight leg.
Hold the position for 30 seconds.
Seated Hamstring Stretch
3. Figure 4 Stretch
Lie on your back with the target leg crossed over your straight leg. Hold on to the thigh of your lower leg and pull towards your chest until you feel a gentle stretch in the gluteal area. Hold for 30 seconds.
Figure 4 Stretch
4. Butterfly Stretch
Sit down, bring your bottom of your feet together as close as possible to your hips. Hold on to your feet and lean forward until you feel a gentle stretch in your inner thighs. Hold for 30 seconds.
Butterfly Stretch
