Weekend Recovery

After a weekend of playing, our bodies can wake up Monday morning a little stiff and tired. That doesn’t mean we don’t move. It means we give our bodies a little motion to help them recover stronger and feel better. Try these 4 mobility exercises to help keep you moving well.

How are your hips?

For the last few months, we have been playing with our hip mobility. A lot of our focus has been on rotation. Why? Because no other movement can be accessed or gained without it.

The hips move in 6 ways – extension (leg moves behind you), flexion (leg drives in from of you), adduction (legs squeeze together), abduction (legs move away from each other), internal rotation (thigh spirals inward), and external rotation (thigh spirals outward).

Below are a few videos that work with hip internal and external rotation. This is a great starting point for anyone looking for more freedom in their hips. Want more? Check out my full hip mobility program featured this week on the Koa Fit Online platform.

Hip Mobility Exercises – Week 1

This week we are working on our hip abduction. Hip abduction is when one leg moves towards the side, or away from the center line. The most obvious and common ways we use this movement in our daily lives is when getting in and out of bed, in and out of the car, or side-stepping out of the way.

Weakness in this area can cause the hip to “cave” to the outside which causes the knee to dip inward when walking or going up steps. These 2 motions can lead to hip and knee pain.