The Best 3 Exercises to Increase Hip MOBILITY (Not Flexibility!)

Summary

In this video, the coach emphasizes the importance of mobility exercises over static stretching for active individuals and athletes. He explains the difference between flexibility and mobility, highlighting that mobility is crucial for strength and injury prevention. The coach then demonstrates three effective mobility exercises: the supine hamstring level one ER, the frog level one ER, and the side-lying hip extension level one ER. These exercises focus on proper alignment, muscle activation, breathing, and building strength throughout the full range of motion, ultimately enhancing hip mobility while reducing the risk of injury.

Takeaways

• 🔑 Static stretching alone does not improve mobility and can increase injury risk for active individuals and athletes.
• 😀 Mobility (ability to actively move through a range of motion) is more important than just flexibility (passive range of motion) for sports and exercise.
• 💪 Building strength at the end ranges of motion through specific mobility exercises reduces injury risk compared to static stretching.
• 🧘‍♂️ End range expansion (ER) techniques involve controlled contractions at the limits of range of motion to build mobility and strength.
• 🦵 The video demonstrates three ER exercises: supine hamstring, frog pose, and sidelying hip extension.
• 🧠 Proper posture, alignment, and breathing are emphasized throughout the ER exercises.
• 💥 The exercises focus on activating and strengthening muscles at end ranges rather than passive stretching.
• 🔁 Working in both directions (flexion and extension) for a joint builds balanced mobility.
• ⚡ Good lumbopelvic stability is crucial for transferring force safely during athletic movements.
• 📈 Consistent practice of these mobility exercises can improve pain-free range of motion over time.

Q & A

What is the difference between flexibility and mobility?

Flexibility is the ability to be moved through a range of motion with an external force, while mobility is the ability to actively move through a range of motion using internal muscular force.

Why is mobility considered more important than flexibility for active individuals and athletes?

Mobility is more important because it involves strength to actively move through a range of motion, which is crucial for performing athletic movements and reducing injury risk. Flexibility alone does not provide the necessary strength.

What is the potential danger of static stretching for improving mobility?

Static stretching can increase range of motion without corresponding strength improvements, leading to joint instability and increased injury risk in those extended ranges of motion.

What are the three ER (end range expansion) techniques demonstrated in the video?

The three ER techniques demonstrated are: 1) Supine hamstring level one ER, 2) Frog level one ER, and 3) Sidelying hip extension level one ER.

What is the purpose of the supine hamstring level one ER?

The supine hamstring level one ER is designed to lengthen the hamstrings, increase strength in the hip flexors and hamstrings, and train lumbo-pelvic stability.

How is the frog level one ER different from a typical static frog stretch?

The frog level one ER emphasizes maintaining good posture, anterior pelvic tilt, and actively contracting and relaxing the adductor and abductor muscles, rather than simply settling into a passive stretch position.

What muscles are targeted in the sidelying hip extension level one ER?

The sidelying hip extension level one ER targets the hip flexors and hip extensors (glutes) by working them in both the lengthened and contracted positions.

Why is lumbo-pelvic stability important for athletes?

Lumbo-pelvic stability is crucial for athletes because it provides a stable base to generate force from the ground and move efficiently without compromising the low back during athletic movements.

What themes or principles are emphasized throughout the ER exercises?

The key themes emphasized are: 1) Maintaining proper alignment and posture, 2) Active muscle contraction and strength building, 3) Breathing throughout the exercises, and 4) Lumbo-pelvic stability.

What additional resources are recommended in the video?

The video recommends checking out additional videos and exercises for the hips, as well as the ROM Coach app, which includes the hip mobility level one ER routine and other complementary exercises.