3 Hip Mobilization Exercises to Help Improve Your Hip Mobility

It's time to open up your hips!
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The notoriously tight hips! We often get asked about our favorite hip mobilization drills. There are various ways in which one can self-mobilize their hip joint. There is some evidence to show you can improve outcomes with self-hip mobilizations (Weight et al. 2012). Self-hip mobilizations are meant to be integrated into a multimodal therapeutic home exercise program for a client by a clinician. Minimal evidence exists to describe the efficacy of these self-hip mobilizations or to demonstrate one technique’s value over another’s.⁣
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The first video will showcase why you may feel a pinch in the front of your hip. For these exercises you want to get a STRONG resistance band that will maximize the traction to your hip joint. The exercises here include:⁣
Half kneeling hip extension hip mobilization⁣
Quadruped rockback hip mobilization⁣
Hip Distraction⁣
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It is important to note that re-assessing hip mobility is VERY important. If the limitation in hip motion is structural, NO mobilization will improve your hip mobility. ⁣
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Following the self-joint mobilizations, it is critical that you perform several repetitions of isometric end range exercises and isotonic exercises through the end ranges of hip mobility to re-educate the musculature and maintain the newly gained ROM.⁣
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