5 Hip Mobility Drills to Keep you Moving Better and Lifting Easier

5 Hip Mobility Drills to Help you Move Better and Lift Easier at the Gym. 

A lack of proper hip mobility over time can catch up to us leading to difficulty performing a squat at the gym or being able to participate in your activity optimally. If your joints or muscles feel restricted, naturally you will compensate in order to get through the bigger motion. A tendency to compensate over time can lead to pain or injury. The slightest compensations will eventually catch up to us! Don’t let stiff hips keep you from moving the way you want to.

Watch these 5 hip mobility drills and try them today!

ADDUCTOR STRETCH WITH ROTATION

Maintaining a squat position-push your knees out- maintaining weight on your heels- keep your chest tall.

Alternate rotating one arm up overhead. You should feel a stretch in your inner thigh and rib cage.

10x each side. 

LATERAL ADDUCTOR STRETCH

Squat down to ground and stretch one leg out to side, slowly sit back in to the opposite heel to feel a stretch in your inner thigh. Add a rotation up towards the ceiling.

10x each side

HIP FLEXOR STRETCH

In a half kneeling position, while holding on to something for balance. Squeeze the glute on the leg that is kneeling in order to push pelvis forward. A stretch should be felt in front of top part of your thigh.

Hold 30 seconds each leg.

POSTERIOR HIP STRETCH

Start in a quadruped position on all fours. Lift one leg back and over the other leg and slowly sit into that leg. You will start to feel a stretch in the posterior muscles of your hip. 

Hold for 30 seconds each leg.

PRONE LEG SWINGS

Laying on your stomach with your arms outstretched swing one leg back and over to hit your right hand and then switch to try and tap your left hand.

Complete 5 on each side.

If you are having pain with any of these motions STOP. These stretches should feel good. Trying to push through a motion is not beneficial to your body. If you are still feeling limited after working on these drills while walking, running or lifting give us a call today to schedule a FREE DISCOVER SESSION! 401-250-3060. Our PT’s will get you moving in the right direction. Don’t wait!