Hip Stability

Stretches

Below you will find some general stretches that help to elongate and reduce the tone of the muscles that cross or have an end-point at the hip joint. Some general guidelines:

• Try to hold a stretch for a minimum of 1 minute. This will help overcome the initial guarding of the muscle. Try to be as relaxed as possible in the position. The more relaxed you are, the more effective the stretch will be.
• If you experience any numbness, tingling or excessive pain in these positions. Immediately stop, reposition, and attempt the stretch again.
• Don’t limit yourself to the positions in the video. Explore the edges and corners of the position to help you find the position that works best for you.
• While stretching, always breath through your nose, inhale and exhale. Try to slow you breathing down to a 5-6 second inhale and 5-6 second exhale. This will relax your nervous system and allow for more flexibility of the neuromuscular system.

Couch Stretch

Seated Pigeon

Straddle

Long Sit

90/90 Progression

This is a great place to start with your hip mobility. Start with the 90/90 reversals and practice them regularly, 1-2 time per day. Once you can do them with 1 hand for support or, better, no hands for support, move on to the 90/90 reach stretch. After you have can comfortably do the 90/90 reach stretch, progress to the tall kneel and overhead reach.

90/90 Reversals

90/90 Reversals with Low Reach

90/90 Tall Kneel

90/90 Overhead Reach

Movements

The movements below are excellent for increasing the stability of your hips. You can use them as stand alone exercises and/or as a warmup/cooldown to compliment your current fitness routine. Be sure that your have a couple weeks of the stretches and 90/90 progression practice before moving on to these exercises.

Bridges

Low Lunge with Rotations

Low Squat

Step Back Lunge

Step Through

Foam Roll

Foam Rolling is the perfect tool for maintaining the health and range of motion of your musculoskeletal system Use Foam Rolling to:

• Eliminate pain/soreness associated with fatigued muscles.
• Help improve join range of motion.
• Reduce overall muscular tension.

Foam Roll Glutes

Foam Roll Quads