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A Simple Technique to Improve Hip Mobility
Posted by Dr. Ben Kim on Jun 09, 2016
A number of people who have gone through other videos that I've done on hip mobility have mentioned feeling restricted deep within their hip joints while trying to rotate their hips.
This video demonstrates a technique that can help restore joint mobility while lengthening shortened muscles and tendons that inhibit natural range of motion.
The idea is to apply pressure to a large muscle group that contributes to a joint's movement while taking said joint through a range of motion that lengthens the muscle that pressure is being applied to.
The first motion involves lying on your side with the adductor muscle group along the inner portion of your up-side thigh resting on a firm ball or foam roller. Keeping your knee flexed around 90 degrees, gently rock your hip up and down while keeping your hip adductors pressed down on the ball. If your inner thigh area is too sensitive for this level of pressure, try using a softer ball like a volleyball.
The second motion involves assuming something close to a plank position whereby your hip flexor group is resting on a ball or foam roller, while you take your hip through internal rotation by flexing your knee 90 degrees and letting your foot move outward toward the ground to your side - as you do this, you should feel an increase in pressure in your hip flexor area as these muscles are lengthened under the ball or foam roller.
I hope this technique proves to be helpful.
Here are two related videos with exercises to improve hip mobility:
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