The Best 3 Exercises to Increase Hip MOBILITY (Not Flexibility!)
Summary
TLDRIn 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.
Outlines
🏃♂️ The Importance of Hip Mobility and Limitations of Static Stretching
This paragraph introduces the topic of hip mobility and the role of static stretching. It defines the difference between flexibility and mobility, emphasizing the importance of mobility for active individuals and athletes. It explains why static stretching alone is not sufficient for improving mobility, as it lacks the strength component needed to enter and exit ranges of motion. The paragraph also highlights the potential risks of static stretching, such as increasing the likelihood of injury if flexibility improves without corresponding strength gains.
🧘♀️ Three End Range Expansion Techniques for Hip Mobility
This paragraph introduces three end range expansion (ER) techniques for improving hip mobility. The first technique, the supine hamstring level one ER, targets the hamstrings and hip flexors while emphasizing proper posture and lumbo-pelvic stability. The second technique, the frog level one ER, focuses on adductor and hip flexor mobility while maintaining anterior pelvic tilt and good posture. The third technique, the side-lying hip extension level one ER, lengthens the hip flexors and works both the hip flexors and extensors in their respective ranges of motion. Each technique is described in detail, including proper form, breathing, and muscle activation.
🚴♀️ Benefits of End Range Expansion Techniques over Static Stretching
This paragraph highlights the benefits of end range expansion techniques over static stretching for improving hip mobility. It emphasizes the importance of alignment, posture, muscle activation, and breathing throughout the exercises. These techniques build strength in the lengthened ranges of motion, promoting lumbo-pelvic stability, which is crucial for athletes and active individuals. The paragraph contrasts these exercises with traditional static stretching, which can potentially irritate the hip flexors and lack the necessary muscle activation. Finally, it encourages readers to try the exercises and explore additional resources, such as the ROM Coach app, for a comprehensive hip mobility routine.
Mindmap
Keywords
💡Mobility
💡Static Stretching
💡End-Range Expansion (ER)
💡Lumbo-Pelvic Stability
💡Range of Motion
💡Muscle Activation
💡Posture
💡Breathing
💡Hip Flexors
💡Hip Extensors
Highlights
Static stretching is still seen as the go-to for improving hip mobility, but it can actually increase the risk of injury if you're active and play sports.
Flexibility is the ability to be moved through a range of motion using an external force, while mobility is the ability to move through a range of motion using your own muscular effort.
Mobility is more important than flexibility for active individuals and athletes because it requires strength to enter and exit ranges of motion.
Static stretching can shut off muscles, increasing the risk of injury if you don't have the corresponding strength in that range of motion.
End range expansion (ER) techniques aim to increase range of motion and build strength through the end ranges.
The supine hamstring level one ER technique lengthens the hamstrings, increases strength in the hip flexors and hamstrings, and trains lumbo-pelvic stability.
Maintaining good posture, even left-right pressure under the pelvis, and breathing naturally are emphasized in the supine hamstring ER exercise.
The frog level one ER technique focuses on maintaining good posture, anterior pelvic tilt, and activating the adductors, hip flexors, and abductors.
The sideline hip extension level one ER technique lengthens the hip flexors and works both the hip flexors and extensors at the end ranges of motion.
Emphasizing proper alignment, muscle activation, breathing, and lumbo-pelvic stability are common themes across these hip mobility exercises.
These exercises aim to build mobility that lasts by strengthening the muscles through the full ranges of motion.
The exercises are designed to be superior to static stretching for athletes, as they improve stability and force generation capabilities.
The exercises can be found in the ROM Coach app's hip mobility level one ER routine, along with additional complementary exercises.
The speaker encourages trying these exercises to experience the benefits firsthand.
The video provides a comprehensive guide to these innovative hip mobility exercises, emphasizing their advantages over traditional static stretching.
Transcripts
when it comes to improving your hip
mobility static stretching is still seen
as the go-to but if you're active and
especially if you play sports it can
actually increase your risk of injury in
this video I'm going to tell you why
that is and show you three of the best
HP Mobility exercises to improve your
range of motion and keep you
[Music]
painfree coach e for precision movement
here and today I'm going to talk about
what seems to be still a very
controversial subject which is the role
of static stretching when it comes to
improving your flexibility and mobility
and movement first let's define the
difference between flexibility and
Mobility flexibility is your ability to
be moved for example if I'm here and I'm
pulling my knee to my chest this is an
example of flexibility so in the hip
flexion range of motion how flexible I'm
able to get there
now Mobility is your ability to move
hence Mo movement ability so my Mobility
is my ability to lift my leg up and how
far I can lift it up on my own using my
own muscular effort so flexibility uses
some kind of external force in this case
I'm pulling my leg up with my arms
whereas Mobility I'm using internal
Force the hip muscles to lift my leg up
my knee up towards my chest that's the
difference between flexibility and
Mobility now which one do you think is
more important for you if you're an
active person you like to move around or
if you play sports especially Mobility
is definitely it so when it comes to
improving your Mobility we need to
consider strength because strength is
what gives you the ability to enter and
exit that range of motion if you just
have passive range of motion or if you
just have flexibility of a joint you
don't necessarily have the strength you
need to move your body weight in and out
of that range of motion static
stretching which is a passive method
doesn't improve your strength at these
end ranges of motion and it doesn't
improve your ability to enter and exit
the range of motion static stretching
Works to improve your flexibility by
either increasing your tolerance to the
sensation of stretching the muscles or
even the ligaments or it could work by
decreasing the neuromuscular tone to
those muscles so if muscles are Chron
chronically at a low level Contracting
and thus limiting your range of motion
it can shut those muscles off conversely
if you shut muscles off especially
before you need them in a sport or in
the gym that can increase your risk of
injury because then you don't have that
muscular force that you need to do
whatever it is you need to do the real
danger with static stretching lies if
you do it and you actually increase your
range motion over time without the
corresponding level of strength then you
have a range of motion that is
essentially weak because you've never
built strength there and weakness at
that in range of motion is joint
instability and that can lead to
increased risk of injury to ligaments or
muscles that's where we like to use what
we call ER or end range expansion
techniques the difference between ER and
contract relax is that we have have
different levels we've got level one
which we're going to go through today
and level two and we've got a very
specific method of executing the
techniques which you're going to learn
today the first ER technique I'm going
to take you through is for the
hamstrings so we're going to lengthen
the hamstrings we're going to increase
strength in through the hip flexors and
the hamstrings we're also going to train
something that's really important for
athletes which is lumbo pelvic stability
and you're going to see how vastly
different it is to just doing something
like that
for the supine hamstring level one
ER you line on your back this is the
Supine position now the setup is
important so you start in good posture
shoulder blades back together slight
curve in your lumbar spine so you can
just fit your hand underneath there and
from here you're going to flex the hip
to about 90 degrees or even a little bit
less and then straighten the knee now
one key is you want to maintain even
left right pressure underneath your
pelvis on the ground right under my butt
here so I'm going to straighten my knee
as much as I can keeping my opposite
legs straight and then I'm going to lift
the leg up this way so Flex the hip keep
the ankle relaxed and then once I get to
my end range I'm ramping up the
contraction squeezing the quads
squeezing the glutes squeezing the hip
flexors everything keeping the ankle
relaxed and breathing naturally I'm
holding and I'm trying to get deeper
into this range of motion the whole time
holding for about 10 to 15 seconds and
then I'm grab gradually relaxing then
I'm going to grab under my thigh and now
I'm going to push the leg down and I'm
going to hold my leg there so I'm not
going to move but I'm going to activate
the glutes and the hamstrings to try to
pull that leg down to the floor keeping
the knees straight keeping the ankle
relaxed maintaining posture and ramp up
that activation now if you can't grab
your thigh use a belt or a rope or
something pair of pants whatever you can
it's about 10 to 15 seconds and then I'm
going to gradually relax now one more
time I'm going to lift that leg up and
ramp up that activation keeping posture
even left right pressure under the
pelvis
[Applause]
breathing squeezing all the hip muscles
especially the hip flexors opposite leg
is
straight and then when you're done 10 to
15 seconds or so there nothing wrong
with holding longer building that
endurance you're going to maintain
posture
as you
slowly
lengthen the hip flexors and go back to
the floor and then gradually relax
everything and that's the supine
hamstring level one ER sequence and you
can see how different it is to a typical
static stretch next we're doing the Frog
level one ER this one is the Frog
position the frog stretch is something
you've probably seen you've probably
done but again you're going to learn
learn how different this technique is
and if you do it and you actually follow
along with it for a few weeks few
sessions you're going to feel the
difference so first up positioning get
into the Frog position but we're not
just GNA get as far and as wide as we
can and just settle into it we got to
make sure we have a little bit of
anterior pelvic tilt neutral lumbar
spine and good posture so I'm only going
as far as I can with my my knees
apart that I can maintain that posture
so I'm slight anterior pelvic tilt and
for this one I'm going to put my feet
out like that external rotation of the
tibia there so I've got that slight
anterior pelvic tilt not like this not
the posterior tilt that's not a
functional or athletic position but
anterior pelvic tilt strong elbows
strong support arms good posture so
chest is up those thoracic multifidi get
those on
don't worry about that right now just
for my trainer friends you know what I'm
talking about people who've been
following me for a while so I'm in
position so I'm good good alignment nice
and strong and stable good posture and
from here I'm going to squeeze my knees
together like I'm pinching this mat
together while maintaining this good
posture and I'm going to ramp up the
activation until it's at a Max Level
that I feel is safe I don't feel
anything's going to tear here once I'm
at that max level I'm holding
it now I'm in good posture keeping the
low back relaxed though I don't want to
be overusing the lumbar
extensors
breathing and holding that contraction
of the adductor inner thigh muscles and
the hip flexors to keep that anterior
pelvic tilt soas
particularly and then once I'm done 10
to 15 seconds or so I'm gradually
letting it go I'm not just letting it go
in a thud gradually letting go and then
I'm going to go up on the sides of my
feet and spread my knees apart
maintaining posture and working the
outer hip the hip
abductors contract think of squeezing
the butt the pelvic floor muscles
keeping that anterior pelvic
tilt breathing keeping good posture
strong arms it's going to be tough on
the arms too it's work I'm sweating and
then you gradually let it go so you ramp
it up to that max level and you
gradually Let It Go to totally relaxed
and then lastly I'm going to squeeze
again squeeze the mat
together ramp it up breathe fix your
posture make sure your Seas is on to
keep that Anor tilt but the lumbar
extensors are relaxed the low back
muscles are
relaxed
breathing and then I gradually Let It Go
and then what I like to do is I like to
bring my feet in go up on my toes and
then under
control teaching my body that I can go
back into the neutral position I'm
teaching that movement pattern so I'm
not just there and then I'm thudding out
of it I call control your way in control
your way out so there you have the Frog
level one ER the last of the three er
techniques I want to share with you
today is the Sid lineing hip extension
level one ER and this
exercise lengthens the hip flexors and
it works the hips flexors and extensors
but at the lengthened hip flexor range
of motion or in the hip extended range
of motion and we worked these muscles in
the supine hamstring level one ER but in
the flexed tip position so we're working
both ends of the range of motion full
hip flexion full hip extension and we're
working both of the muscles that take
you in and out of those range ranges of
motion that's how we're going to build
Mobility that lasts for this technique
you're going to be
sideline like so and we're going to be
working the back leg so I get into it's
best of a postures I can get into
relaxing my neck and then I'm going to
actively bring this leg back without
hyperextending the Lumar spine so I'm
not really arching but I'm just bringing
it back knees are knee is relaxed here
bring it back bring it back actively and
that's my end range of motion there
approximately so from here first thing
I'm going to do is activate the hip
extensors the glutes and I'm going to
try to drive my foot back to the wall
and ramp up that
activation as strong as I can get to the
end range as best as I can and hold for
10 to 15 seconds activating the glutes
trying to get deeper into the range even
though there's no
movement breathing
throughout and after 10 to 15 I'm going
to place my opposite heel on my thigh
and I'm going to drive my knee into my
foot working the hip flexors here so
activating the hip flexor muscles I'm
going to ramp that up to the max level I
can and hold it at that max level
breathing maintaining my posture and
positioning of my lumbar spine and my
pelvis low back is
relaxed breathing then we're going to
gradually Let It Go and finish off with
one more hip
extension the muscles working the
muscles at get me into this range of
motion breathing you can poke the glutes
make sure they're
on squeeze them as hard as you can 10 to
15 seconds keep the knee relax the ankle
relaxed and then you gradually Let It
Go and then you come out of it under
control using your own muscular effort
so that there is the sideline hip
extension level one ER and that is in my
opinion a far superior exercise to
lengthening the hip flexors because
we're lengthening them and we're
building strength in them so you're
getting kind of a a double effect when
you do this exercise versus like a
standard just hanging out using gravity
and then lung stretch gravity is pushing
my body weight down and I'm just reefing
on the anterior part of the hip and it
can get easily irritated and that's
something that I hear about often so can
you pick out some themes here with the
exercises one is there's a focus on
alignment and posture two is there's
lots of muscle activation lots of
contraction and building of strength
three we're breathing we're always I'm
always queuing You to Breathe throughout
so you teach your brain
to adopt these movement patterns for
lumbo pelvic stability something I
mentioned with all three exercises and
this is really important for you
athletes out there because if you want
to be able to move on your in your
sports whether it's tennis Hockey
baseball soccer basketball whatever it
is you need a good stable lumbar spine
and pelvis that lumbal pelvic complex to
be able to drive off the ground and
generate lots of force without trashing
your your low back because it's unstable
and it's moving around a lot so there's
some themes here of these hip mobility
exercises that you don't get with others
so I hope you enjoyed those exercises I
hope you learned something new today and
I hope you take it away and do them and
then feel the benefits so we've got a
couple more things that you can check
out after this video got a couple of
videos here and here of other exercises
and techniques for the hips that you
should definitely check into and this is
what you definitely need to check out
it's a ROM coach app in inside is the
hip mobility level one ER routine that's
got some additional exercises that work
synergistically with these exercises to
get you the best results possible
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