The Best 3 Exercises to Increase Hip MOBILITY (Not Flexibility!)
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- čas přidán 16. 06. 2024
- Static stretching can actually make you more prone to hip injury. Instead, learn why increasing hip mobility (not flexibility) boosts your range of motion and overall hip health. Then, follow along with three easy exercises to get your hips feeling good.
First, what is the difference between flexibility and mobility? Coach E dives into the background of hip mobility and why being able to move under your own muscle power is the healthy way to go. Some pretty scary stuff also happens when you improve flexibility without strength. You'll also learn about the Precision Movement End-Range Expansion techniques, which build up levels of mobility in a specific way that helps you keep the mobility gains you work hard to achieve.
Exercise 1 will lengthen the hamstrings, build strength in the hip flexors as well, and build lumbopelvic stability. If you can't grab your thigh from laying on the ground, you'll need a rope or pair of pants to hold your leg in place while activating your hammies.
Exercise 2 requires a little extra attention to the posture cues. This exercise helps your hip mobility at the extreme ends of your mobility range.
Exercise 3 doesn't require any movements. Pay attention to the positioning of your pelvis and lumbar spine as you do the isometrics. It will both strengthen and lengthen your hip flexor muscles.
As you keep doing this routine, you'll improve the muscles supporting your hips and increase your hip mobility without risking injury, like with static stretching.
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IN THIS VIDEO
00:00 - Intro
00:40 - Flexibility vs mobility
03:20 - ERE Techniques vs stretching
03:40 - Supine Hamstring Level 1 ERE
06:15 - Frog Level 1 ERE
09:57 - Hip Extension Level 1 ERE
14:00 - Next Steps
RESOURCES AND LINKS MENTIONED
4 Exercises to Fix your Hip Shift [Stabilize Your Hips!]: • 4 Exercises to Fix You...
6 Movements EVERYONE Should Master for Pain-Free Hips: • 6 Movements EVERYONE S...
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Hip Pain Solution: www.precisionmovement.coach/h... - restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Sport
Enjoyed seeing how you do these…… we do all of this in Pilates! 😊
Glad that you liked it!
So glad to find you!! 25 yrs bodywork practice with hyper mobile body...so strength is sooo important. Thanks!
You're so welcome!
Thank you for sharing these 3 functional exercises. It makes a lot of sense. I am working on hip rehab after hip injury so will add these. I will take a look at your hip series
You are welcome and thanks for following along :)
This is fantastic info; thank you so much!
You are welcome!
Excellent coach! Getting better each day. That supine …., is painful in a good way - great depth and new connections….
Thank you
Thanks!
You are welcome and we appreciate you taking the time to try it out and comment.
Let us know if you need more support :)
- Coach Joshua, Team PM
Coach E, your videos, especially the ones for shoulder, have helped me a lot for keep playing tennis injury free. Thank you!
Glad to hear that! You are most welcome :)
Thank you so much I will try these exercises as soon as possible
Wonderful!
Hi Coach E, love your videos and so happy I found you on YT! I have knee and ankle problems so the frog ERE is very difficult. Am I ok just doing the standing versions in your other video that also includes frog ERE? I need to stretch (and strengthen) my leg adductors to help correct my internal rotation. Thanks!
You are so welcome and thanks for watching, trying it out, and commenting.
It's okay to focus on the exercises that you are most comfortable with.
However, instead of cherry picking exercises from our free content please consider starting the Hip Pain Solution program. It's much more comprehensive and contains the assessment and investigative framework you need to effectively address the root cause of your issue:
www.precisionmovement.coach/hip-pain-solution/
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Fantastic explanation. Thank you.
Glad it was helpful!
I’m a bit behind but u r the best..keep it coming❤
Thank you so much 😀
Amazing the way you share your knowledge master Wong!
I'd like to know if , with a hip impingement, can I do these exercises straight away or are there any better ones to start the healing process...?
Thanks again for your help, Eric.
Hi and thanks for watching.
We really appreciate the support.
Check out the first two videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=hip%20impingement
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Another great video! Thanks Coach E and the whole team! One question: How do I know whether my hips are improving after doing these for a while? I don’t have pain, but I’m sure I need to improve hip mobility, just not sure how to gauge improvement
Good question!
You can definitely guage improvement by noticing ease of doing these exercises or any other movement in general. It could be household work, anything more athletic, or even walking.
Keep us posted on your progress and let us know if you have any more questions :)
- Coach Joshua, Team PM
Great stretches thanks - i am 67 years mom from pakistan 🇵🇰 watching your all videos i have fibromyalgia when i was 30 now arthritis so need these stretches ❤
Thanks for trying it out and let us know how it goes :)
- Coach Joshua, Team PM
If you go back and watch the old school athletes warming up, there was very little static stretching and more of the dynamic flexibility and mobility drills. I prefer the latter. Thanks E!
Fascinating!
Thanks for sharing that :)
- Coach Joshua, Team PM
Thanks for the great content. Is it okay to do these before a workout? (weight lifting)
You are welcome and absolutely :)
Really interesting, how often you recommend doing these three ere exercises? Thanks coach
Glad that you think so.
2 - 3 times weekly is sufficient :)
- Coach Joshua, Team PM
Thanks for the distinction. If we take that idea to the ankle, for example. Using a band on the foot to dorsiflex the ankle is flexibility. Mobility of the ankle joint is using muscles of anterior tibialis to dorsiflex the ankle. But since dorsiflexion is often restricted by the tightness of the soleus and gastroc, would you recommend a combination of stretching soleus and gastroc to allow more end range mobility using the shin muscles?
This is what we recommend:
czcams.com/video/ry3OHAKFMCs/video.htmlsi=EUfPxs1VIaVgM1Df
- Coach Joshua, Team PM
Thank you for sharing! Where did you get that nice, wide mat?
You are welcome!
I'm not sure where it's from. It was in the studio we rented :)
These threw the hip switch on..A plus
Nice!
Thanks for the explanation! It's great to find you! Subscribing to you is a no brainer👍👌
Thanks for that :)
Hi Please make a video on thoracic spine mobility
Check out the first two videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=thoracic
- Coach Joshua, Team PM
As a new ROM subscriber, please add these extended instructions to your ROM app. Some of the exercise like the Side-Lying Hip Extension, could use extended instructions. Thanks.
Thanks for the suggestion!
Recently trying to do kettlebell swing, but no matter what I do, what tutorial I watch my lower back will always hurt when doing it, and I read increasing my hip mobility could help, will try this hope it works
Definitely try it out and let us know how it goes.
We are here if you have any more questions :)
- Coach Joshua, Team PM
You’re awesome
Many thanks :)
Yes I try it and will beep doing. Cant go down on no floor. Two knees fresh so I do it in the bed. Thank you so much.
Thanks for trying it out!
The bed is perfect for you.
Keep us posted on your progress :)
- Coach Joshua, Team PM
So is gravity considered an external force making doing the splits on the ground flexibility if you allow gravity to pull you down to the floor?
Yes, but in this case the adductors will likely contract making it a hybrid, but once you get past their active ROM, it becomes passive and can be problematic as you get into stretching the ligaments with poor joint alignment (head of femur in acetabulum). Overall I consider it a passive stretch UNLESS you're actively contracting the adductors and can feel/know they're contracting.
What about me having hip replaced. And also my back is fused long time ago. So my hips don’t move l5 to S1 they are fused. Tell me how this be beneficial. I get mayor cramps if I try this also last year got 2 knees. So in all metal and still I can move. But tell me if this will help me also.
Hi!
Please try out the execises but do so very slowly and stay in complete control. It's okay if you don't copy Eric exactly.
Let us know how it goes :)
- Coach Joshua, Team PM
How often weekly can you do these or should be daily? I’m 56 hip issues.
Once daily and two to three times weekly is sufficient.
Keep us posted on your progress :)
- Coach Joshua, Team PM
How do I know the difference between hip pain and tfl pain?
The TFL is a specific muscle while the hip is a larger anatomical feature with multiple parts, including the TFL.
What is more important is where is your pain?
Let us know a little more info so that we can better assist you.
Talk to you soon :)
- Coach Joshua, Team PM
Thank you
Pain on the outside of hip about at the level of the middle of the butt. Pain when lying on that side, going up stairs, long walks, sitting longer than 10 mins.
It has been a year now with some easing with ice, naproxen cream 4x day, Tylenol in evening, naproxen in am. Lots of butt and hip strengthening from multiple PTs. No one has a particular diagnosis. Does that sound like bursitis or tfl or both? If I do too much on a day I pay for it at night 😳
Try this next:
czcams.com/video/yBRSQB0Xyb0/video.htmlsi=k9YAaUtRFt4_vcyz
:)
- Coach Joshua, Team PM
I’m 70 and losing the flexibility on my left hip. I can how my legs wide anymore. I do have occasional pain coming from the hip joint. X-ray shoes beginning of osteoarthritis.
My hamstrings are tight also.. I do walk in a straight upright posture.. but my muscles are tight when I get up after sitting too long.. especially lower back and thighs.
Thanks for sharing that.
Did you try out the exericses?
- Coach Joshua, Team PM
@@PrecisionMovementCoach I’m going to start slow .. first with your hamstring stretches ! 👍.
Can a person with scoliosis Arthritis practice this exercises. ?
I have scoliosis and rods in my spine. I have been following Coach E for a few years and some of the exercises I need to modify but I do the best I can. Doing the programs consistently has made noticeable improvements in strength and mobility. The philosophy is complementary to Somatics which also helps me immensely. I would say don’t push through pain and modify if you need to or skip exercises that are extremely uncomfortable and you will still get significant benefits.
Thanks @Roboco1289! We really appreciate you sharing that!
@mairacarrillo8296 let us know if you have any more questions :)
- Coach Joshua, Team PM
Eric: Are you saying that flexibility is passive movement of a joint?
Exactly
Is this like PNF stretching but renamed?
You can think of it as an evolution of that technique :)
❤💪
:)
👍
:)
OMG, ten minutes to explain WHY this is important, just show me the exercise already, holy Smokes. Not THAT interested in the sound of your voice.
It was actually 3 minutes. You are a garbage human.
Garbage is being nice
Get moving then. No one is forcing you to watch. RUDE!
Hmm...
Healer indeed.