MOBILITY - HIPS
Welcome! This program targets the hips, focusing heavily on the muscles at the front (hip flexors, quads) and the mobility of the hip joint itself (rotation and flexion). Sitting tightens these structures, often leading to low back pain, knee pain, and poor posture (like an over-arched low back). Let's work on restoring balanced hip function.
Common Issues This Helps:
Low back pain (often from tight hip flexors pulling the pelvis forward)
Hip pain or "pinching" in the front of the hip (impingement)
Knee pain (tight quads can pull on the kneecap)
Difficulty standing up straight or locking out hips (limited hip extension)
Poor squat mechanics (like arching the lower back or limited depth)
Quick Check (Assessment):
Couch Stretch Test: Can you kneel with your back shin flat against a wall and bring your torso upright without excessively arching your low back? This is a key test for hip flexor and quad length.
Posture Check: Do you naturally stand with an over-arched lower back (anterior pelvic tilt)?
Deep Squat: Check for depth limitations, pain, or compensatory movements (like low back rounding or arching).
Movement: Do you feel pinching in the front of your hip when you pull your knee to your chest or squat deep?
Your Mobility Practices:
(Aim for approx. 2 minutes per technique/area unless otherwise noted. Breathe deeply!
1. Anterior Hip Smash
Why: Restores sliding surfaces to the hip flexors and quads at the front of the hip.
How: Lie face down. Place a large ball (like a softball) between your hip bone and navel, or slightly lower onto the front of your thigh. Relax your body weight onto the ball. Breathe deeply.
Floss: Gently bend your knee (heel to butt), or move your leg side-to-side.
Contract/Relax: Tense your glute/quad, hold 3-5 sec, then relax fully, letting the ball sink deeper.
Tools: Large Ball.
2. Banded Hip Extension (or Classic Hip Extension)
Why: Improves hip extension by targeting the hip flexors and front of the hip capsule. The band is highly recommended as it helps pull the thigh bone (femur) into a better position.
How: Anchor a resistance band low. Loop it high around your hip crease on one leg. Kneel on that leg (use a pad). Place your other foot forward (shin vertical).
Keep your spine neutral (ribs down, belly tight) and squeeze the glute of the kneeling leg hard.
Gently drive your hips forward without arching your low back. You should feel a stretch in the front of the banded hip.
Oscillate: Gently pulse in and out of the end-range stretch.
Contract/Relax: Gently try to pull your knee forward (flex hip) against the stretch for 3-5 sec, then relax, squeeze glute, and drive hip forward slightly more.
Tool: Resistance Band, pad or cushion for knee.
3. The Couch Stretch
Why: The gold standard for opening up tight quads and hip flexors at the same time. This directly reverses the sitting position.
How: Kneel facing away from a wall or tall box. Slide one knee back so it's in the corner where the wall/box meets the floor. Your shin and foot should be flat against the wall/box. Place your other foot forward into a lunge (shin vertical).
Position 1 (Start): Place hands on the floor or a block for support. Squeeze the glute of the rear leg hard. Breathe and hold. Gently oscillate hips forward/down.
Position 2 (Upright): Keeping glute squeezed, slowly lift your torso upright. Use support if needed. Hold and breathe.
Contract/Relax: Gently try to push your rear foot back into the wall (flex quad), hold 3-5 sec, then relax, re-squeeze glute, and sink deeper.
Contract & Relax: Tense the side hip muscles, hold, then relax.
Tool: Box, couch, bench or wall.
4. Trailing Leg Hip Extension (Variation)
Why: Targets hip extension without the deep knee bend, focusing more on the psoas.
How: Anchor band low, loop high around hip crease. Step forward into a lunge, letting the back leg trail straight behind (or slightly bent). Squeeze glute of back leg hard and drive hip forward/down, feeling stretch in front of hip. Oscillate. You can raise same-side arm overhead to increase stretch .
Tool: Resistance Band.
5. Single Leg Flexion w/ External Rotation
Why: Improves hip flexion and rotation, crucial for squat depth and hip health. This mobilizes the hip in a "squat-like" position.
How: Start on hands and knees (or hands on a box). Step one foot forward, placing it outside your hand. Keep your back flat.
Floss: Gently rock hips side-to-side, forward/back, or in small circles.
Bias Rotation: Keep foot flat and gently let your knee drop out to the side. Explore different angles by rotating your torso towards and away from your front leg .
Banded (Better!): Add a band pulling your hip laterally (to the side) or posteriorly (backwards) to create space and clear pinching.
Tool: Resistance Band, optional box or step.
Key Reminders for Success:
Stop Sitting So Much! This is the main cause. Stand up, walk, and take breaks frequently.
SQUEEZE YOUR GLUTES! This is non-negotiable, especially during the hip extension stretches (Couch, Banded Hip Extension). It protects your low back and ensures you're stretching the hip, not just arching your back.
Belly Tight: Keep your abs engaged to maintain a neutral spine. Don't let your low back over-arch.
Check Other Areas: Low back pain is also linked to glute and trunk issues.
Important Notes:
Knee Pain: Use a pad under your knee for all kneeling stretches. If the Couch Stretch causes knee pain (not quad stretch), ensure your shin is flat against the wall, or try a less intense variation.
Hip Pinching: If you feel sharp pinching in the front of your hip during these, ease off. The banded distractions (Techniques 2, 4, 5) are specifically designed to help "un-pinch" the joint.
Good Pain: You should feel deep stretching or pressure in the front of your hip/thigh, or deep in the hip socket. Avoid sharp joint pain.
Psoas Caution: When smashing the anterior hip/gut, be gentle. Avoid direct, heavy pressure on pulsing areas (femoral artery).