Five Key Mobilization Exercises to Increase Hip Mobility and Improve Function


Ah, the athletes's constant lament.  The "knots" in the deep gluteal tissue, difficulty squatting, tight IT band and/or low back or referral pain down the thigh or to the foot.  Sound like you?  You're not alone.  

According to Zachary Long  "The hips serve as the primary generator of force in the majority of movements performed in athletics, and this statement remains true for the exercises most commonly performed in CrossFit. The pelvis, lumbar spine and core play a vital role in stabilizing the trunk to allow force to be transferred through the body.

Despite the importance of the lumbo-pelvic-hip complex, dysfunction of muscle activation and flexibility is very common. These dysfunctions can greatly decrease performance, and it is therefore important to identify common impairments seen in these areas and better understand the hips’ relationship with the pelvis and lumbar spine."


Don't I know it!  This is exactly why we offer Mobility and Corrective exercise programming at CrossFit 5885.  When you work on addressing this area, your hip mobility will improve, along with the rest of your kinetic chain.  Because the your relationship with the rest of your body. 

This Saturday we'll be working on ways to help athletes and desk jockey's alike improve hip mobility, and help reduce low back and/or knee pain that stems from compensations due to imbalances in muscles and joints acting on from the pelvis to the foot.

Come To Mobility and Corrective Exercise

Please joint me this Saturday, December 12th from 10:00 - 11:00 am at CrossFit 5885 (Apple Valley, MN) for Mobility and Corrective Exercise.  

 

This week we will work on mobilizing and stretching the tissues around the pelvis that cross and act on the low back,  IT band and hip joint.

 

Mobility and Corrective Exercise class is OPEN to members and the general public (drop-in is $20, and a 10 Class punch pass is $180)!  If you plan to attend are are coming for the first time, please arrive 15 minutes early to fill in a waiver and secure payment).

Equipment

Please bring your a single and double taped lacrosse ball, your own foam roller and a yoga mat to class.  We do have some equipment available to borrow if your trying it out for the first time.


Questions?
 Please reach out.  Hope to see you there!

 

Resources:

  1. The Importance of Mobility:  The Hips
  2. The Hip and Athletic Performance


Stock Photo Credit:  Shutterstock.com

Head Photo Credit:  Melissa Thome Photography

Author:  Deb Preachuk is the founder/owner of Pain Free Posture MN.  A CF-L1 Trainer, Certified Foundation Training & STOTT Pilates Instructor, Corrective Exercise & Posture Alignment Specialist, Deb has over 25 years experience in the health and wellness field.  You can follow her on Facebook, Twitter and LinkedIn, or subscribe to her YouTubePinterest or Instagram pages.