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.
May Mobility – Week Four
This week, we are using a box (you can also use a chair) to assist us in some full-body stretches. Adding the box can help you focus on a deeper stretch in the body while giving you a more comfortable position to hold the stretch. Try these 2 out!
May Mobility – Week Three
Try this introduction to hip internal and external rotation PAILs/RAILs. The goal of these exercises is to create more space in the hip capsule. More space = greater capacity of movement.
Hip Mobility Month – Week Four
For our last week, we have 3 new videos for you. Get your hips moving and give your low back and knees a break.
Hip Mobility Month – Week Three
We are working on our hip external rotation this week. If you are stiff in the hip when trying to cross an ankle over the knee (say to tie a shoelace), these are for you. Work on the end-range of motion and strength these muscles for better stability when walking and to help relieve low-back tension.
Hip Mobility Month – Week Two
This week, we are working on our hip rotation and our glute strength. Put these two exercise together for a great lower body warm-up before heading out on your hike, bike ride, or run.
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.
Rotation Month – Week Two
This week, we are back to hip rotation. This standing Hip CARs (Controlled Articular Rotations) help move the hip joint along every axis of movement. Once that new mobility has been obtained, we can work on gaining new range in hip external rotation.
Rotation Month – Week One
This whole month we are going to be playing with rotation. It sounds simple , and it is, but it is no easy. Most people who experience stiffness and lack of fluidity in their movements are lacking rotational mobility. Hang out with us all month long for new videos and for some movement motivation.
We are going to start with the hips. If you have been stretching your hips, but they never seem to get looser, try some rotation. Rotating the hips could be the missing link in your mobility program.
Next, let’s keep that new hip mobility by strengthening into hip external rotation. Try this little, but mighty move to help your hips stay healthy.