Put simply, mobility can be defined as ‘usable ranges of motion’. It’s the foundation of athleticism, without mobility you can be limited to everything. In order to maximize your performance potential, we need to have adequate ranges of motion and strength, along with maximum control of our individual joints. Only then can we function well, produce smooth coordinated motion, and reach our peak potential. Stiffness, movement restrictions, and in some ways, pain, are signs that mobility may be lacking.
How Effective Is Stretching For Mobility?
While stretching is popular for trying to compensate for poor mobility, results are often short-lived. That’s because stretching alone allows only temporary access to a greater range of motion. This can be quickly reversed if it’s not accompanied by some kind of specific strengthening work after.
Whether you’re a gym rat, triathlete, crossfitter, or dedicated bodybuilder, working on your hip mobility is a crucial way to improve performance and safeguard you against potential injury. In this article, we explore 3 effective exercises that can help you improve your hip mobility to achieve the best performance.
- Hip Cars
Begin with one arm outstretched holding a railing, bar, or some kind of support. The other arm should be extended as well. Once positioned, press the inside leg down through the heel, and exert pressure to keep the knee locked. Raise the knee of the outside leg as high up in front of the chest as you can. Proceed to open your knee up out to the side and turn the foot outward, all while ensuring the hips remain square. Once extended, pull it back inwards to your body and repeat. We recommend doing 2-3 sets of 5 reps on each leg.
- Hip Flexor Stretch
Start in a kneeling position without your knee touching the ground.. Back knee directly under hips and shoulders. Front knee in line with the heel of the front foot. Place your hands on the front knee and press down lightly to engage the anterior core. Proceed to tuck the hips and tailbone underneath you. Once positioned properly, lunge forward slightly until you feel the hip flexor stretch (without losing your spine position). Hold on each leg for approximately 90 seconds and attempt to complete 2 sets.
- Bear Sit (Passive)
To begin, sit yourself on the floor with your feet in front of your body. Turn your knees and feet out with a straight line from the back of the knees to the heels. Grab your ankles, prize the knees apart and sit nice and tall. Try and flatten your low back, you should then feel this in the groin. Hold this position for 60 seconds and perform 2-3 sets.
Mobility work is often neglected to simply warming-up before exercising – but this isn’t exactly the case. To improve your mobility and the way you move, consider creating a routine based off of these hip mobility exercises.
