🦵 HIP MOBILITY EXERCISES 🦵






🤔 Find yourself sat down more often at the moment? Maybe you've taken up running or longer walks? Or maybe just maybe you'd like to use this new found free time to do some extra mobility 😏

👆 Here are 2 of our favourite hip mobility drills that we often prescribe to our clients for various reasons and modalities, as well as utilise ourselves 🙌

1️⃣ Low lunge to hamstring stretch

- Start in a lunge position and rock weight forwards to feel the stretch in the front of the back thigh, place hands on thigh for balance and keep torso upright.

- Then rock weight backwards and straighten up the front leg, toes lift off floor and feel the stretch down the back of the front thigh, hands can stay on thigh or if mobility allows, place on ground.

- Hold at end range position for 2-3 seconds. Slow and controlled movements between the 2 positions.

2️⃣ Shin box / 90 to 90

- Start sat on the floor, with legs bent, feet wider than shoulder width and hands placed behind you for support.

- Rotate one hip inwards and the other hip outwards as far as possible, whilst keeping sit bones in contact with the floor.

- Aim to create a box with shins and thighs, both at 90 degrees before rotating the hips to the opposite side.

- Hold at end range position for 2-3 seconds. Slow and controlled movements between the 2 positions.

🎯 Aim for 5-10 repetitions on each side and 2-3 sets to begin to feel the benefit.

You can implement these 2 exercises:

🏃‍♂️ Pre-exercise

👩‍💻 Post-sitting or standing for longer periods

🤸‍♀️ Or if you feel you need to improve your hip mobility

👍 Give them a try and let us know how you get on!

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