The hips play an essential role in movement; propelling the body to walk forward, climb, kneel and even squat, the hips are an essential element of most sporting activities.
One’s ability to muster the strength and flexibility of their hips can often make the difference between success and failure in sports.
However, the daily efforts of life tend to inhibit the functionality of the hips. This is an even more prominent issue among athletes, the tightness of whose hips can cause stiffness over time, complicating the process of holding certain positions. This signals the need to practice specific hip mobility exercises for greater range of motion.
The key to maintaining hip mobility and flexibility is consistent practice of hip mobility exercises and proper training. To attain the required results, one is encouraged to approach these exercises in moderation, starting with a gentle level of intensity and progressing as required with the passing of time, some of those most effective hip mobility exercises including the following:
You will need a kettle bell for this exercise. Lift your chest while keeping the kettle bell close to your body. Your feet should be hip distance apart. Sink to the lowest possible point where you can hold a squat, moving slowly and steadily.
Keeping the weight on your heels, the elbows pressed to your knees (in order to drive them out), settle in this position for about thirty seconds before setting the kettle bell down and standing. Shake some life into your legs before repeating the exercise a few more times.
First, lie on your side, with your legs and ankles together, and knees slightly bent. With outstretched arms cushioning your head, open and close your knees like a clam. Your feet must remain together throughout this exercise. And endeavor to move as slowly as possible in order to work all the right muscles. A resistance band might prove essential for this exercise.
This exercise, though effective, is pretty easy to execute. First, find some dumbbells and hold one in each hand. With arms straight, lower the dumbbells to the floor while raising your trail leg back.
Endeavor to keep your back rigid even while keeping the knee of the supporting leg bent. Allow the dumbbells to touch the floor before returning to your initial position. Five sets of this exercise executed on each leg should do.
You will need TRX suspension training to perform this exercise. Configure the TRX system in a manner that allows the handles to hang down to your calves. Hang your right foot in the straps (in such a way that the shoelaces are pointed to the floor), and then step forward (or out) with the left.
Use this left leg to squat, with your shin remaining vertical. Ensure to maintain a tight core. Stand up and repeat the action another 8 or so times. You could also hold dumbbells in your hands to add resistance.
Lie Prone on the floor, position a lacrosse ball two inches to the right of your belly button, using your forearms for support. Using small movements, roll the ball down to your femur. The purpose of this exercise is to decrease hip extensions even while accelerating hip flexion. It is particularly effective for runners.
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