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When it comes to moving our bodies, the hips are at the center of our universe.  Their function affects the performance of both the upper and the lower body.   Strong, stable, and well-functioning hips are key in preventing lower back pain, knee injuries, ankle sprains, and even shoulder problems.

The exercises below are designed to increase range of motion around the hip joint and activate stabilizing muscles.

Clam

a.    Probably the easiest and effective exercises that can be performed to isolate and activate the posterior hip
b.    Start laying on your side with your top leg bent and foot resting on the inside of the bottom leg’s knee
c.    Squeeze your top glute and rotate your knee as far back as possible, while keeping your hips stacked one on top of the other

Side-Lying Kickback

a.      Another great basic exercises will help to train and strengthen the flexion-extension cycle used during walking and running
b.     Start laying on your side with your top knee flexed to about the height of your stomach, a few inches from the ground
c.      Begin to straighten your knee and kick up, and slightly behind you
d.     Make sure not to move your back at all during the exercise, it should all come from the hip

Stick Psoas Stretch

a.      This is our go-to exercise to counteract the effects of prolonged sitting on the body.  It is designed to both activate the back of he hip while simultaneously stretching the front.
b.     Start in a tall position kneeling down on one knee and grasping a stick with both hands
c.      Begin to push the end of the stick into the ground while pushing the hips slightly forward and tucking your hips under you (as a dog would tuck its tail)
d.     Squeeze the glute of the down leg
e.      You should feel your stomach and glute working, and the front of your hip stretching

Glute Bridge

a.      For some people this exercise is all they need to get their glutes awake and functioning again.  I particularly like this one because it works the glute in a closed chain (feet on the ground) environment, which mimics the demands of walking or running, and squatting.
b.     Start laying on your back with both legs bent, heels on the floor, but toes up
c.      Squeeze your glutes and begin to push your hips towards the ceiling until your knees, hips, and shoulders are in a straight line

Restrictions at the calf and ankle are extremely common, yet often overlooked problems.  Specifically, the loss of dorsi-flexin in the ankle (pulling your foot up towards your shin) occurs in runners, cyclists, and in individuals above the age of fifty.  Because it is such a small, and specific function it is often left out of exercise programs, but it shouldn’t be.  Range of motion at the ankle is essential to the function of the foot, knee and hi during squatting, lunging, forward bending, and gait.

The exercises below are specifically designed to increase dorsi-flexion and improve lower body mechanics.

Ankle Glides

A. This exercise is the quintessential ankle mobilization to increase range of motion and decrease capsular restriction
B. Start at a wall with one foot three to four inches from the wall and the other foot positioned behind your body
C. With the front leg, push your knee towards the wall over the foot while keeping your heel flat to the ground
D. Keep moving your front foot away from the wall until it becomes just out of reach

Ankle Glides with Half-Foam Roller

A. The addition of the half-foam roller to the ankle glide puts the calf into a pre-stretched position and puts a slightly different mobilizing force through the ankle
B. Put a half-foam roller against a wall and assume the same body position as the Ankle Glide.
C. Place the ball’s of the front foot on the roller with the heel still on the ground
D. Push your knee towards the wall over the foot while keeping your heel flat.

Ankle Rocks with the Half-Foam Roller
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A. This drill is designed to increase range of motion of he ankle and calf
B. Stand on a half-foam roller with one foot while keep the other leg in a flexed position and both hands on the wall
C. Rock  your ankle forward and backward alternating between a tip-toe position and heels-down position.

Leg Drive-Downs and Ankle Pumps with Stretch Band
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A. Active stretching with the band is one of the best ways to open up the posterior chain and fascial pathways from the bottom of the foot back to the hip
B. Start laying on the ground with the stretch band around one foot
C. With a straight knee drive the leg down to the ground while holding the band tight to your chest for resistance 5-10 times
D. After the last repetition, hold the top position and pump the foot and ankle 10-15 times