Mobility Coach shares 3 steps you need to strengthen your hips and reduce lower body tension
Mobility coach Igor says you can strengthen your hip muscles and protect your lower back with three exercises with a foam roller. But you won’t be rolling during these movements, instead, you’ll be using your roller as a marker while doing a range of motion around the hip joints.
I stumbled upon Igor’s video on social media and immediately hit my gym mat with one of the best foam rollers to try this walking exercise. The movements require a wide range of motion but don’t worry if you find them difficult, as you will improve with regular practice. After all, that’s the whole point of lower body mobility exercises.
Below, I detail each step so you can strengthen your hips from home with basic exercise equipment. This is why I love them.
Watch 3 exercises to improve your hip mobility
“Weak hips can be the cause of your back pain. These 3 exercises are for you,” says Igor. The shows are short, so we’ve included a few steps for each one below.
1. Seated leg raises
Start sitting down and place the foam roller at its longest position in front of you. Keep a long back and a proud chest and place your hands near your hips for support. Bend one knee and extend the other leg in front of you. Brace your back, lift your straight leg up and over the roller on one side, tap your heel on the floor, then return to the other side.
Igor doesn’t give sets and reps, but I would aim to do 3-4 sets of 8-10 reps per leg. Try to avoid falling on your back or hunching your shoulders. This exercise is a great way to strengthen your core and hip muscles without weight.
2. Kneeling processions
Keep the foam roller in place, then get into a kneeling position. Step one foot forward and keep the knee bent. Sit tall with your back, place your hands on your hips and arch your back. With control, lift your leg and step on the roller, going down the other side. Then, lift the leg again and return to the starting position.
Aim for 3-4 sets of 8-10 reps per leg.
3. Waist circles
Start on all four sides with the foam roller on the other side. Your shoulders should be attached to your hands and hips over your knees. Lift the leg next to the roller, knee bent, and send your leg back and around, back to the starting position. Igor works only one way, but I recommend both – clockwise and counter-clockwise. Your goal is to make circles around the roller while maintaining table position and a neutral back.
Aim for 3-4 sets of 8-10 reps per leg.
Why is walking important?
Foot mobility is important for occupational mobility, posture and injury prevention. Poor hip range of motion and joint health can negatively affect athletic performance and your ability to perform daily activities such as climbing or walking.
During each exercise, focus on minimizing movement and working through a range of motion whenever possible. The foam roller works well as a squat, especially in its long range, but you can start small with a dumbbell or kettlebell if you like.
The goal is to be as controlled as possible, keeping the hip flexors and core muscles under tension as you rotate and lift the legs. The movements can be independent or combined into a short hip movement routine at the beginning or end of your day or before a workout.
Pre-workout drills are great for preparing muscles and joints for movement, while static stretches are best saved for post-workout exercises.
Research such as this systematic review published in the Journal of Sports Sciences shows walking training is beneficial for maintaining athletic performance. But I recommend learning more about different types of stretching and walking so that you can effectively increase range of motion, improve flexibility, or both, depending on your goals. you.
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