Monday Mobility – Hips [Victoria BC CrossFit]

Aug 12, 2019

Hip Mobility and Discomfort

Have you ever felt a pinch or a shift in your hips when you are squatting or deadlifting? This could be a result of a lack of hip mobility, increased tension, decreased range of motion or lack of control of the key movers of the hips (glutes, hip flexors, quads and hamstrings).

Our in house Massage Therapist and Personal Trainer, Kirby Bohan BHSc will help you to open up your hips and reduce any discomfort and restrictions you may have. Contact her directly for more information.

 

Being up to open up and extend from our hips is going to help increase the efficiency and power of our Olympic lifts: Snatch, and Clean & Jerk.

Using bands is a great way to not only open up the hips but can also be used to assist in strengthening the glutes and increasing their proprioception.

This 4-position banded stretch is a great one to do to decrease tension in the hip (be in each position for 30 seconds, repeat both sides):

1:

  • Take a medium strength band (purple) and tie it low around the rig
  • Take an abmat or mat for cushioning under your knee
  • Step one leg into the band and bring it up into the hip crease
  • Face away from the rig and put a fair amount of tension on the band
  • Take the leg that is in the band and step forward into a lunge
  • Keeping your heel placed on the ground rock back and forth through this distraction

2:

  • Keeping the band in the hip crease rotate to the side so the band is placed on the side of your hip
  • Keeping tension on the band and step that leg forward into a lunge 
  • Repeat the rocking motion here

3:

  • Stand up and keep the band in place and step backward over the band so you’re now facing the opposite direction
  • Keep tension on the band and step forward into a lunge
  • The band should be along the inside of your thigh
  • Repeat the rocking motion

4:

  • Stand up and face the rig
  • Take the leg that is in the band backward into a lunge
  • Ensure the band is right up in the hip crease
  • This leg should have the knee on the ground
  • This should be a good stretch through the hip flexor and quad
  • Ensure you are sitting upright to feel this stretch

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