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.
* 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
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