The Ultimate FREE Guide to Improving Hip Mobility
It is widely known that “Frederick Banting, a Canadian physician and scientist, is credited with discovering insulin in 1923. He famously refused to put his name on the patent, believing it was unethical for a doctor to profit from a discovery that would save lives. Instead, he and his co-inventors, James Collip and Charles Best, sold the patent to the University of Toronto for $1 each. They believed that it was unethical for anyone to try to make money off of an invention that others needed to survive.
Banting famously said, “Insulin does not belong to me, it belongs to the world”. He wanted everyone who needed it to have access to it, and believed that cheap insulin would become available.”
Today, everything related to health is highly commodified and the extreme version of capitalism forces us into a position to withhold useful, life altering information and care in order to turn a profit. We all have to live right? So we’re in the Catch 22 Matrix of this system trying to survive.
Initially I was going to make this available for only my paid subscribers. Instead, I decided that it was more important that more people receive the benefits of this information. At the end of the day, I want people to gain benefit from what I do and compensate me because of the value that I provide.
Introduction
I probably harp on Hip mobility way too much. How much is too much though really? Hip mobility is critical for maintaining your healthy, active lifestyle. Whether you're an athlete, a fitness enthusiast, or someone who simply wants to move more freely, improving your hip mobility can enhance your overall well-being.
My golf clients are fully aware of this and the work they put in helps them protect their lower backs. My runners and cyclists get it, because their hips need more variety to offset their repetitive usage. My everyday desk worker gets it because their hips spend most of the day seated.
This guide will provide you with a comprehensive approach to enhancing hip mobility through exercises, lifestyle changes, and practical tips.
Understanding Your Hip Mobility
Hip mobility refers to the range of motion around the hip joint. Good hip mobility means you can move your hips through their full range of motion without pain or discomfort. Factors affecting hip mobility include muscle tightness, ligament and tendon flexibility, joint health, and overall fitness.
Rotation is the fundamental movement of your Hip joint. The rotational tissues need to perform well in order for you to have a functional joint and maintain optimal health.
Benefits of Improving Your Hip Mobility
Enhanced Performance: Better hip mobility can improve your overall performance in sports, physical activities and general life tasks.
Injury Prevention: We can’t really prevent injury, but we can reduce risk factors and mitigate injury. Strong, Flexible hips are less likely to create an environment for injury.
Pain Reduction: Improving hip mobility has the potential to help common issues surrounding hip and lower back. *note: this is not medical advice and in no way suggests that you should expect to eliminate your person pain points. Please see the appropriate medical professional.
Improved Posture: Good hip mobility contributes to better posture fluidity and movement capacity.
Assessing Your Hip Mobility
Before starting any mobility program, it’s essential to assess your current level of hip mobility. Here are a couple important simple self tests:
Hip Internal Rotation Test:
Hip External Rotation Test:
Key Exercises for Hip Mobility
1. Hip CARs
Perform Hip CARs before any exercise to prepare your joints and muscles.
2. Hip Mobility
Hip Internal Rotation Stretch & Strength:
Hip External Rotation Stretch & Strength:
3. Hip Strength
Internal Rotation Passive Range Holds: Sit with one leg in front at a 90-degree angle and the other leg behind at a 90-degree angle. Lean forward and hold for 30 seconds, then switch sides.
External Rotation Passive Range Hold: Sit on the floor with your legs extended. Bend one knee and place the foot on the opposite thigh. Push the bent knee towards the floor.
Daily Habits for Better Hip Mobility
1. Stay Active
Regular physical activity keeps your joints flexible. Doing your CARs daily gives your joints a clearer picture on a more frequent basis about the fundamental joint movement. Aim for at least 30 minutes of moderate exercise most days of the week.
2. Incorporate Stretching & Strength
Include both dynamic and static stretching in your routine. Stretching is important, but strengthening our tissues in the stretch is also important to maintain strength throughout our ranges. Spend more time than you do stretching. Adaptations take time.
3. Stay Hydrated
Hydration is crucial for joint health. Drink plenty of water throughout the day. Most people aren’t drinking nearly enough water to sustain life. Increasing your water consumption can have major benefits to your overall health.
4. Maintain a Healthy Diet
Eat a balanced diet rich in anti-inflammatory foods such as fruits, vegetables, nuts, and fatty fish. You’ve heard it again and again, but this area is one that we neglect so often. We are what we eat. Our choices make all the difference.
5. Listen to Your Body
Pay attention to any discomfort or pain and adjust your activities accordingly. Rest when needed. Scale back when necessary.
Tools and Resources
Foam Rollers: most people rely on these too heavily. If it makes you feel good then use it. Not everyone can afford massage regularly. I love to use them for isometric ramping, contracting and relaxing the tissue that is pressing on the foam roller.
Resistance Bands: Useful for adding resistance to mobility exercises.
Massage Balls: Help target specific areas of tissue. I prefer tennis balls for most things as opposed to heavy Lacross or Baseballs.
Mobility Programs: Consider The Upgrade Guys 12 Week Hip Mobility Programs. There’s a condensed version and a more detailed version with follow along classes.
Complete Upgrade. Includes Full Course, Condensed and Hip Mobility Workshop. Check it out.
Condensed Hip Course: Upgrade my hips
Conclusion
Improving hip mobility is a gradual process that requires consistency and dedication. By incorporating these exercises and habits into your daily routine, you'll experience greater freedom of movement and enhanced overall well-being.
Remember to listen to your body and consult with a healthcare professional if you experience any persistent pain or discomfort.
Stay active, stay flexible, and enjoy the benefits of improved hip mobility!