At COAST Performance Rehab, we believe that treatment is an active process and movement is an integral part of rehabilitation to build a stronger and more resilient body. 

Mobility allows us to move freely and easily, but as we go through our daily lives - driving cars, sitting at desks, etc... we lose that mobility in our muscles and joints. This impacts how our bodies move and feel. 

Here are three exercises to effectively create and maintain mobility in the hips.

CHECK OUT MORE MOBILITY STRETCHES HERE

To create mobility, it is important to release the area and create space with a hip opening exercise.

Posterior-Lateral Capsule Release

  1. Start on all fours.

  2. Angle your knee outwards so you can place your foot on the calf of your other leg.

  3. The angle of the knee will vary depending on your flexibility.

  4. Slowly begin to sit back towards your feet while angling your hip outwards, away from your body.

  5. You should feel a stretch in the outside of your hip.

  6. Immediately stop the exercise if there is any pinching in the hip flexor.

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TIGHT HIPS? HERE ARE OUR TOP 3 HIP FLEXOR STRETCHES

Now that we have created space and mobility in the hip, now it is time to strengthen the muscles in order to maintain mobility.

Split Stance Hip Hinge

  1. Begin from a split stance position.

  2. Transfer the majority of your weight onto the front foot (80/20). The back leg should only be lightly touching the ground.

  3. With a slight bend in the front knee, slowly hinge from the hips.

  4. It is important to make sure that your hips are stable and all the movement is coming from a hinging motion.

  5. You should feel tension in your hamstring and glute of your working leg, but not in your quad.

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Split Stance Hip Rotation

  1. Begin from a split stance position.

  2. Transfer the majority of your weight onto the front foot (80/20).

  3. The back foot should only be lightly touching the ground.

  4. With a slight hip hinge and bend in the front knee, begin to rotate your pelvis and upper body inwards towards your supporting leg.

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Focus on the outside of the glute and make sure drive the movement from the hips. Do not lead from the shoulders. It is also important to make sure that your hip and knee remain stable. You should feel tension in the hamstring and glute of your working leg, but not in your quad.

Stop the exercise immediately if you feel any pain or pinching in the front of the hip.

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