Poor hip mobility causes issues like lower back pain and knee problems. In today’s Active Recovery workout, Home Base’s Atheltic Trainer and Strength & Conditioning Specialist Chris Manzano, MPS, ATC, CSCS, TSAC-F shows you a few basic and easy to do movements and stretches you can do at home. The key to long term flexibility and mobility is consistency. So working on these movements up to 2-3 times a day for 4-7 times a week will help with long term mobility, stability, flexibility, and reduction of pain.
Let’s get started!
Hip Rockers (2-3 sets of 10-15 reps)
In a quadruped position with your knees wider than hips, slowly sit into your heels and then return to the quadruped position.
Adductor Rockers (2-3 sets of 10-15 reps per side)
In a quadruped position with your knees wider than hips, extend one knee to the side, slowly sit into your back keel and return to the high position.
Basic Cat/Cow (2-3 sets of 10-15 reps per side)
In a standard quadruped position, slowly flex your hips and shoulder bringing your belly and chest towards the floor while looking up (cow). Then tighten your core and slowly round your back while looking down.
Hip Focused Cat/Cow (2-3 sets of 10-15 reps per side)
In a standard quadruped position, lock your shoulders and thoracic spine in place and tighten your core, slowly rotate your hips to the front, then backward (anteriorly and posteriorly). You will notice a much shorter range of motion than with the basic cat/cow movement, and that’s okay! It will get better with practice!
True Hip Flexor Stretch (2-3 sets of 30-60 seconds per side)
In a kneeling position, tighten your core and tuck your tailbone underneath your bottom. Slowly move your hips forward until you feel a stretch in front of your hip.
If you have questions about our fitness and wellness programs at Home Base – please reach out to us! Visit www.homebase.org/fitness to learn more about our Warrior Health & Fitness Programs in New England and Southwest Florida.