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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

This entry was posted on Wednesday, July 8th, 2009 at 10:07 am and is filed under Functional Exercises, Hip. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.