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7 Easy Exercises for Hip Mobility

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One of the most common complaints of trainees is that they have knee pan. One of every three people says that he can’t squat or do lunges, because of knee pain. Everybody thinks that they have knee problems, but more often than not, knee problems come from another place. As Gray Cook says: “The knee is a stupid joint and it is affected by what happens in the hip joint and the ankle joint.”

If you give it a thought, it is the mere truth – the knee is in between the hip and the ankle. The hip joint is meant for more rotation, the ankle also has certain rotation. On the other hand, the knee joint is not meant for so much mobility. It actually needs more stability. When the hip joint has a limited mobility, when we perform a movement, which requires hip mobility, we try to achieve it from elsewhere or that is what we think. The lack of hip mobility is compensated with a twist in the knee and we expect it to have more rotation than is safe. This stresses the soft tissues and when we repeatedly use this movement pattern, and when we train this way, we just make the problem worse. With time, soft tissues get worn out and this leads to worse injuries or unpleasant and nagging pain, which makes us think that we cannot do one thing or another. Knee problems, might start from the feet, but we will discuss this in another post.

Now, here are 7 mobility drills that could help you increase your hip mobility and make the knee pain unnecessary.

1.Hip Mobility Exercise 1

Do it for 60 sec. on each side.

2.Hip Mobility Exercise 2

Hold for 30 sec. in each phase or about 60-90sec all together.

3.Hip Mobility Exercise 3

Hold for about 1 minute.

4.Hip Mobility Exercise 4

Do 10 circles on one side, then switch directions – do 10 more and then switch legs and repeat.

5.Hip Mobility Exercise 5

Hold for about 90-120 sec.

6.Hip Mobility Exercise 6

Hold for about 30-60 sec on each side.

7.Hip Mobility Exercise 7

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Зала IFS Стрелбище

гр. София, ж.к. Стрелбище, ул. Мила родина 36
+359 877 963 124
gym@inspiredfitstrong.com

Зала IFS Изток

гр. София, кв. Изток, ул. Незабравка 25 (от страната на Борисовата градина, под ресторанта на Парк Хотел Москва)
+359 877 963 124
gym@inspiredfitstrong.com

Ines Subashka

https://inspiredfitstrong.com/bg/za-ines/bio/

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!

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