Hip Mobility Exercises - Krumur Clinic

Hip Mobility – Leg Raises, Gluteal Bridge, Hip Hinge

Hip Mobility – 30 Videos of Leg Lifts/ Leg Raises, Gluteal Bridges, Hip Hinges, Thoraci & Lumbar Stability

Hips Aches and Pains often get neglected until it’s too late. 
A minor fixable ache suddenly turns into a potential chronic pain and a long term problem.
 
You should know that restricted Hip Mobility is a significant reason for various problems of the Hip, Lumbar Spine and your Lower Extremity. 
There are various ways in which one can self-mobilize their Hip Joint. 
 
But the importance of hip mobility isn’t just for the sake of your hips themselves: Tight hips can lead to a domino effect of other body pain hotspots and even injuries. The problem from sitting for long periods of time can manifest as pain in the back, hip, or knee. The hip flexors actually originate in the lower back, so when they get tight, it can place stress on the lumbar spine. Or you could experience pain in the front of your hip, either from muscle shortening or a pinching feeling from the rim around the hip joint socket.

Here we have put together some activities that can help you mobilize the Hip

Leg Raises/ Leg Lifts

The Hips are contracted whenever you’re sitting (so, if you’re stuck at home, this happens a lot). When we sit for extended periods of time, the hips are flexed, or bent, and the large, powerful muscles that cross the front of the hip—the hip flexors—are in a shortened position. This leads to tightness of these muscles. all it takes is more than 30 minutes of sitting to start feeling the negative effects on your body. We begin to see a loss of elasticity in the muscles, and this can be more pronounced as we get older and the muscles become a bit less pliable.

Gluteal Bridges

There are three gluteal muscles – the Maximus, Medius and Minimus – They’re important in hip flexibility and movement, as well as looking fabulous.

Spending all day sitting behind a desk is a surefire shortcut to weak glutes and lower back problems. The impulse is often to sit too far forward, which causes your hip flexors to become tight and also results in the glutes effectively switching off. Activating them as part of your training programme does wonders not only for your physique but for your structural health.

Hip Hinges

 
The Hip Hinge is one of the more basic movement patterns, but really difficult to master. Very few movements can offer as much as the hip hinge in terms of overall movement quality, addressing pain (especially low back pain) to keep the body injury-free, and making sure the body is primed to properly perform the “popular” exercises such as deadlifts, squats, and swings.
 

The hinge involves a flexion/extension movement that originates in the hips and involves a posterior weight shift.  When done correctly, it can be one of the more powerful movement patterns you can perform.
Often considered one of the primal movement patterns (one that we are all physiologically designed to execute with ease), the hip hinge offers many benefits:

  1. It opens up hamstring flexibility and offers mobility through the hip joint
  2. Builds symmetry and reduces injury
  3. Shortens the learning curve when introducing more complex movements/exercises
  4. Serves as a great assessment to diagnose flexibility/mobility issues as well as a weak or unstable core area
  5. Is great for un-doing some of the damage that prolonged sitting can do to the body

Thoracic & Lumbar Stability

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