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.

Outlines

00:00

🏃‍♂️ 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.

05:02

🧘‍♀️ 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.

10:03

🚴‍♀️ 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.

Keywords

💡Mobility

Mobility refers to the ability to move a joint or body part through its full range of motion using internal muscular force. In the context of the video, mobility is contrasted with flexibility, which is the ability to be moved through a range of motion by an external force. The video emphasizes the importance of mobility, especially for active individuals and athletes, as it involves building strength through the full range of motion, thus reducing the risk of injury.

💡Static Stretching

Static stretching involves holding a stretch in a stationary position for an extended period. The video suggests that relying solely on static stretching for improving mobility may be counterproductive, as it can increase the risk of injury. While static stretching may improve flexibility, it does not necessarily build the strength needed to control the body through the gained range of motion. The video advocates for alternative techniques, such as end-range expansion exercises, to improve mobility while simultaneously building strength.

💡End-Range Expansion (ER)

End-Range Expansion (ER) is a technique introduced in the video as an alternative to static stretching for improving mobility. ER exercises involve contracting and activating the muscles at the end ranges of motion, building strength in those positions. The video outlines three specific ER exercises for the hamstrings, hip flexors, and hip extensors, emphasizing the importance of proper posture, breathing, and controlled movements.

💡Lumbo-Pelvic Stability

Lumbo-pelvic stability refers to the stability and control of the lumbar spine (lower back) and pelvis during movement. The video highlights the importance of maintaining lumbo-pelvic stability, particularly for athletes, as it allows for the generation of force from the ground without compromising the low back. The ER exercises presented in the video aim to improve lumbo-pelvic stability by promoting proper alignment, posture, and controlled muscular activation.

💡Range of Motion

Range of motion refers to the full extent of movement possible at a particular joint or body part. The video emphasizes the importance of not only increasing range of motion but also building strength throughout that range. Static stretching alone may increase range of motion, but without corresponding strength, it can lead to joint instability and increased risk of injury. The ER exercises aim to improve both range of motion and strength simultaneously.

💡Muscle Activation

Muscle activation refers to the conscious contraction of specific muscles during an exercise or movement. The video emphasizes the importance of actively contracting and activating muscles at the end ranges of motion to build strength in those positions. Proper muscle activation is a crucial component of the ER exercises, as it helps to improve mobility and stability while reducing the risk of injury.

💡Posture

Posture refers to the alignment and positioning of the body during movement or exercise. The video stresses the importance of maintaining proper posture during the ER exercises, such as neutral spine alignment, anterior pelvic tilt, and controlled positioning of the limbs. Proper posture is essential for ensuring optimal muscle activation and preventing compensatory movements or potential injury.

💡Breathing

Breathing is a crucial component of the ER exercises emphasized in the video. Proper breathing techniques help to promote relaxation, maintain muscle control, and facilitate optimal muscle activation throughout the exercises. The video consistently cues the viewer to breathe naturally and consistently during the ER exercises, contributing to overall movement quality and safety.

💡Hip Flexors

Hip flexors are the group of muscles located at the front of the hip joint that are responsible for flexing the thigh towards the abdomen. The video introduces ER exercises specifically targeting the hip flexors, such as the supine hamstring exercise and the side-lying hip extension exercise. These exercises aim to improve mobility and strength in the hip flexors, which are essential for activities like running, kicking, and lifting the legs.

💡Hip Extensors

Hip extensors are the group of muscles located at the back of the hip joint that are responsible for extending the thigh backward, away from the abdomen. The video includes the side-lying hip extension exercise, which targets the hip extensors, particularly the gluteal muscles. Strengthening the hip extensors is crucial for activities that involve propulsion, such as running, jumping, and kicking, as well as maintaining proper posture and spinal alignment.

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