Good balance and stability are essential for daily activities, sports performance and health in general. However, many people fight with hip mobility problems that can lead to a bad balance and loss of stability. Having a good range of movement in the hips is essential to maximize speed, power, agility and flexibility. Fortunately, there are steps that can take on how to increase hip mobility for better balance and stability. Here, we will explore common causes of reduced hip mobility, as well as exercises and stretching that can help improve it.
Basic hip anatomy
The hip joint is a complex structure that connects the lower part of the body with the spine. It has three main movements: move the leg back and forth, move the leg to the side and turn the leg in a circular movement. The muscles in the area include:
- Buttock muscles: Bring your leg aside
- Adductors: Help with internal movements such as crossing the legs
- Abductors: Help in external movements such as pairs pair.
The joint is surrounded by a capsule full of lubricating fluid that allows soft movement. All these components work together to allow us to carry out daily activities, such as walking and running.
What are the problems with the tight flexors of the hip?
The tight flexors of the hip can be a big problem for many people, such as those who pass pulmonary periods sitting on a desk or in a car. When hip flexors are tight, they can cause pain and discomfort, as well as a decrease in mobility and stability. This can lead to a bad posture, which in turn can lead to more health problems, such as back pain.
Adjusted hip flexors can also limit physical performance and reduce the range of movement, which makes it more difficult to carry out certain activities of daily life. If not, tight hip flexors can lead to chronic conditions such as tendonitis. To avoid tight hip flexors, it is important to regularly stretch hip flexors to maintain healthy mobility and balance.
Common causes of limited mobility of the hip
The reduced mobility of the hip is common in people who must sit over long periods of time and those who are overweight. However, there are also other causes of limited hip mobility, which include:
- Bad posture
- Sitting with your legs crossed for long periods of time
- Do not stretch regularly
- Forget about heating before training
- Aging
- Bad lifestyle options, such as smoking or drinking excessive
- Injury or surgery
If you are with limited hip mobility, one of the best things you can do is realize your habits and work to change them. For example, if you feel for long periods of time, it may make you a goal to get up every 30 minutes and do some simple stretching exercises. Another great goal would be to go to a fast 15 minutes morning or an equal walk. These little things can add up in the course of their day and greatly improve the general strength and stability in their hips.
Hip mobility tests
Hip mobility tests, which can be performed at home, can be an excellent way to ensure that their hips work and identify any area of oppression or weakness. It is important to perform thesis tests regularly to keep your hips and prevent injuries.
MOVEMENT RANGE TEST
The first hip mobility test to do is a simple movement rank test. This implies standing straight with a separate feet, then lifting a knee as high as you will go without crashing your back. You must feel a stretch at the front of your hip when doing this. You can also do this while lying. Lift a leg as high as you can: If you can lift your entire lower knee, the test will pass. It is important to keep in mind that the ideal movement range when bedtime is to lift the leg at an angle of 90 degrees with the hips.
Cuclillas test
To perform the squat proof, shed with the width of the shoulders of the feet and shoulders back. Present as low as I can while keeping your back straight. If you notice the discomfort as you advance down, there are hip mobility exercises that you can do to improve your flexibility and mobility in your hips.
Internal and external hip rotation test
This test asks you to go to bed on the floor and turn the upper legs and out as much as possible without causing any pain. If you have difficulty moving your leg, this can be an indication of oppression or weakness in the muscles around the hips such as buttocks, abductors, adductors and muscles of the rotator sleeve.
Single -leg bridge test
This test is a bit more advanced, but it serves as a hip mobility test and is an excellent way to stretch the hip flexors. To start, be looked up with one leg in the knee. Lift the other leg from the ground, then push through all those legs until both hips are raised from the ground. You must feel a stretch through both legs duration of this exercise.
The best exercises to increase hip mobility
Improving hip mobility can help you stay active and healthy, so it is important to find exercises that benefit your movement range. These are some of the best exercises you can try to obtain hip mobility:
Cat drawer
This is an excellent exercise to heat the spine and hips and improve mobility in both areas. Start four legs and archece your back like a cat. Then, surround your column like a camel, put your chin towards your chest while doing it. Repeat this 5-10 times.
Buttock bridges
Lie on your back with your knees and flat feet on the width of the floor shoulders. Shit the buttocks and press the heels while lifting the hips from the ground until they form a straight line from shoulders to the knees. Hold for 5 seconds before releasing the floor again. Thu 3 sets of 10 repetitions for maximum benefit.
Lateral lunge
Pass in a wide posture with both feet pointing forward, then climb a foot to one side while keeping the other stationary foot, bending the knee and pushing the heel of the leg that goes down outside while down down. Push through that as much as I return to complete a repetition, then change the sides and repeat 10 times on each side to obtain the maximum benefit.
Rana Seadilla
Start in a low squatting position with feet wider than shoulder width. From there, keep your chest up and push your knees out while shooting towards a deeper squat. Keep 2 seconds before returning to the initial position. Repeat this 10 times to get maximum benefit.
Liar hip rotations
To do this exercise, lie on your back and draw both knees on your chest. Place a hand on each knee and press gently down while turning in the hips in a circular movement. You can go in a schedule or anti -foil, which the check feels more comfortable. Thu 3-5 circles in each direction, taking it calmly and focusing on breathing deeply through the time.
Clam
A classical internal rotation exercise is clams housing. Start lying on a side with bent knees and feet together. Slowly lift your upper knee while keeping your feet together; This will help to involve medium gluteus muscle. Keep holding a few seconds before slowly down, then change the sides for uniform stretching. You can also add a resistance band around your thighs to increase the intensity of this exercise if necessary.
Sitting Hip Flexor
Start sitting up in one chair with a cross leg on the other. Gently lean forward until you feel a slight stretch on the back of the thigh of the cross leg. You must keep this position for about 30 seconds before releasing it. Repeat on the other side for uniform stretching.
Rolling foam
The foam bearing can be an effective way to increase hip mobility and reduce muscle tension. To do this, feel on the floor with your legs extended in front of you. Place a foam roller under the hips and roll up and down for about 30 seconds. It can also wind the outer thighs starting in the hip joint and rolling towards the knee.
Improving mobility and flexibility in your hips can be done in just a few minutes during your day. By adding these stretching to your daily routine, you must notice a better balance, coordination, flexibility, strength and mobility in the hips in days. As these stretching become easier and notes the improvement of hip mobility, you can start incorporating strength resistance and training bands into your lifestyle. We can reverse the aging process, but we can definitely take measures so that the trip is more comfortable as we advance.