Hip Mobility 101

If you have had any type of hip injury or lower back injury please consult with your Dr. before attempting any of the following exercises. 

Dynamic Stretching, Mobility & Balance Exercises

The following are examples of dynamic stretching and mobility exercises, which could form part of the warm up program in a training session. Breathe easily while performing them.

Current research work detailed in Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up.

With the following exercises, only perform through the range of motion that you can control. Take your time. Learn how to control the movements before speeding them up and before increasing the range of motion that you use.

These exercises can be performed every day if you feel like it. Only perform enough repetitions to warm the muscles up. (Stop before you feel any fatigue in the muscles being used for each individual exercise.)

Exercises for Joint mobility (Perform 6 to 10 repetitions of each of the following)

Pace of movements, SLOW to MODERATE

Side Bends

 

    * Stand tall with good posture, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on hips

    * Lift your trunk up and away from your hips and bend smoothly first to one side, then the other, avoiding the tendency to lean either forwards or backwards. NEVER force the range of motion on this.

    * Repeat the whole sequence with a slow rhythm, breathing out as you bend to the side, and in as you return to the center.

 Lateral Hip Movement

 

 * With your hands on your hips slowly push hips to one side, move hips back to center and repeat in the other direction. Feel any restrictions in your movement. Feel how your hips, knees and ankles are connected. 

Hip Hinges. 

Easiest version TWO LEGGED.

*With your hands on your hips, retract shoulder blades to keep the middle of the back tight. (this will make it hard to bend at the lumbar vertebra) Slowly lean forward at the hips while pushing the hips backwards. slowly return to starting position using your hamstring and glutes. This teaches you how to bend at the hips instead of the waist. (this in turn helps protect your lower back)

A more advance version can be done with your hands over head. 

The most advanced version is the single leg Hip Hinge.This one requires the most balance and strength.The same rule applies. Make it tougher by holding the hands in the overhead position as you bend forward.

Lateral Lunges

 

* Stand with feet wider than hip width. Slowly lunge to one side while shifting your hip to that side. Keep your torso long, chest high and butt back. Pause before shifting your hips in the opposite direction. Focus on moving your hips from side to side.

Hip and Torso rotation

    * Twists with hip movement – Place your hands on your hips or out in front of your body, and twist your torso, hips and lower legs to the left, shifting your weight on to the left foot. Then twist your torso to the right while shifting your weight to the right foot. To increase the effect of this, increase the bend in your knees. Focus on how your hips cause the rotation.

 

    

    * Twist without hip movement - Extend your arms out in front of your body, and twist your torso to the left while keeping your hips facing forward, then twist your torso to the right  while keeping your hips facing forward.

Knee Raises

 

    

    * Weight on your left leg and your right hand on the countertop for balance

·       Lift your right knee up using hip muscles, pause at top, feel hip muscles contract.

·       Slowly lower right knee back down. Repeat until hip muscles begin to feel tired.

·       Switch sides using left hip muscles to lift left knee until left hip muscles begin to feel tired.
*    If/once your balance is good enough these can be performed without holding onto the counter or chair.


Straight Legged Hip Extensions

 
 * Stand on one leg while slowly moving other leg behind you by contracting the glute on that side. Relax glute enough for leg to move back to starting position.  Focus on moving the leg through the hip joint. Repeat with other side. Keep the shoulders and torso as still as possible.

These are a few examples of Hip Mobility exercises you can use to get a feel for how you should use your hips. There are many other exercises you can use.

Examples:
Standing leg circles in clockwise and counter-clockwise directions.
Hip adduction and hip abduction

Shoulder Mobility 101

The following are examples of dynamic stretching and mobility exercises, which could form part of the warm up program in a training session. Breathe easily while performing them. These shoulder exercises can be used to prevent developing problems or even to correct problems you are having with your shoulders. 

 

If you are currently suffering from shoulder pain be sure to get the approval of your Doctor before trying the following exercises. 

 

Dynamic Stretching, Mobility & Balance Exercises

Current research work detailed in Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up.

With the following exercises, only perform through the range of motion that you can control. Take your time. Learn how to control the movements before speeding them up and before increasing the range of motion that you use.

These exercises can be performed every day if you feel like it. Only perform enough repetitions to warm the muscles up. (Stop before you feel any fatigue in the muscles being used for each individual exercise.)

Exercises for Joint mobility (Perform 6 to 10 repetitions of each of the following)

Pace of movements, SLOW to MODERATE

Shoulder Movements

The focus on the first five exercises is learning to use the shoulder blades to move the arms and shoulder joints.

 These can be done while seated or standing tall, feet slightly wider than shoulder-width apart, knees slightly bent. Be sure you have plenty of room for your arms to move.

   

 1. Raise your shoulders towards your ears, take them backwards, down and then up again to the ears in a smooth action.

   

 2. Bend elbows so hands are at elbow height. Squeeze Shoulder blades together long enough to really feel the muscles contract. Feel the effect this has on your spine. This exercise teaches you how these muscles can keep your spine from bending at the waist instead of the hips like it should.

  

 3. Shrug shoulder blades up, hold long enough to really feel the contraction.

 4. Bend elbows so that hands are at elbow height. Squeeze one shoulder blade back. Feel how that shoulder blade is connected to your spine. Bring that shoulder blade forward while squeezing the other sides shoulder blade back.   

5. Hold both arms straight in front about shoulder height. While keeping the elbow straight, move one shoulder blade back towards the spine. Bring it forward and repeat with the other arm. Be sure to focus on using the shoulder blades to move the arms.  

Arm circles are another great warm up for the shoulders. 

  

Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.

 

1. Squeeze shoulder blades together, raise your arms to your sides, move each arm is small circles.  Slowly increase the size of the circles. Repeat in the opposite direction.  If you already have shoulder pain, the hands should only be raised as high as the shoulders can tolerate. 

Arm Swings:  Be sure to feel the muscles being used.

    Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent

    Keep the back straight at all times.

 

 

 1. Overhead/Down and back - Swing both arms continuously to an overhead position and then forward, down, and backwards. 

 

 2.Side/Front Crossover - Swing both arms out to your sides and then cross them in front of your chest. 

Wall Slides

Stand tall with your arms over your elbows, with the back of the head, elbows, wrist, shoulders, rear, and feet against the wall. Se sure to have a normal amount of arch in the lower back.

Slowly move your hands up the wall while keeping all the contact points on the wall.

I have my clients spend most of their time on the downward movement since most people need to work on the ability of their lower trapezius muscles to hold their shoulder blades down..

Slowly move your hands down the wall while keeping your contact points on the wall. Focus on how close you can get your elbows to the sides of your body. Done correctly, you should feel the contraction of the muscles below your shoulder blades. Hold the bottom position for a count of 10.  

Next weeks topic, Hip mobility 101. 

Dynamic Stretching, Mobility & Balance Exercises: Part 1: Neck Mobility

If you have ever had any type of neck injury be sure to get your Doctor's permission before attempting any of the following neck exercises.

Over the next few weeks I will be sharing what exercises I use with my clients. Part 1 deals with the neck. NEVER FORCE THE NECK INTO ANY MOVEMENT. ALWAYS PREFORM THESE EXERCISES VERY SLOWLY. Performing these daily will help you avoid neck issues as you get older.

The following are examples of dynamic stretching and mobility exercises, which could form part of the warm up program in a training session. Breathe easily while performing them.

Current research work detailed in Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up.

With the following exercises, only perform through the range of motion that you can control. Take your time. Learn how to control the movements before speeding them up and before increasing the range of motion that you use.

These exercises can be performed every day if you feel like it. Only perform enough repetitions to warm the muscles up. (Stop before you feel any fatigue in the muscles being used for each individual exercise.)

Exercises for Joint mobility (Perform 6 to 10 repetitions of each of the following)

Pace of movements, SLOW

Neck Mobility

    * Flexion/Extension - Tuck your chin into your chest, and then lift your chin upward as far as possible. 

 

    * Lateral Flexion - lower your left ear toward your left shoulder and then your right ear to your right shoulder. Be sure to keep the shoulders down.

 

    * Rotation - Turn your chin laterally toward your left shoulder and then rotate it toward your right shoulder. 

    * Chin Tucking – With chin slightly down, put a couple of fingers on chin. Slowly push chin straight back. Hold for a count of 10 to 20. Repeat 2 to3 times.

   

 

These exercises will help improve posture as well as improve shoulder mobility. Tight neck muscles can lead to shoulder pain. 

Next week I will cover shoulder mobility.