Crystal Clear Fitness

Hip Mobility

What is hip mobility? Flexibility in the hips; forward, backward, side to side.

Why do we lose hip mobility? This is mainly due to the fact that we (Americans) sit to do everything; drive, eat, work, play (video games). We don't crawl, roll, or squat enough (basic functions we are born with, just look at the flexibility/mobility of anyone under the age of 4. There is no good reason to lose our flexibility/mobility.

What is wrong with losing mobility in the hips? When we are mobile, we tend to be more symmetrical. Many issues, usually painful, can arise from lack of mobility. When a body part becomes immobile, we use another part to make up for it, turning us asymmetrical (imbalanced). In the case of our hips, our lower back and hamstrings (back on the legs/thighs) take over. The lower back will receive added pressure (an increase in the lower curve of your spine indicates added pressure) which can lead to bulging or herniated discs (the discs protecting your spine bursts open and all the cushy support squeezes out of them…Very painful).

Ever hear of the Sciatic nerve? Many times I hear of pain starting in the low back leading down the leg and sometimes into the foot. That is the sciatic nerve being pinched by the hip bones. A nerve being pinched for too long will eventually die, which in turn kill the nerves that stem from the Sciatic. I.e. loss of feeling in the toe, foot, leg, etc. This doesn’t sound pleasant to me, so I’d like to avoid sciatic nerve issues.

Activity: Go to Target, Wal-mart, wherever, grab 2 of the same type of scales, stand on them with one foot on one scale and the other foot on the other. Look down and check out the weight difference, most people have at least a 10 lbs difference.

The difference on the scale proves your body is compensating, weather its from an old injury, doing a constant activity; sports, work, daily functions (using one side of the body more than the other. I’m right handed, I carry all my heavy items in my left arm so I can open doors and such with my right hand. The added weight to my left side makes my body compensate).

The solution? I’m not a fan of isolated exercises, but the hip is a huge exception for me. I have posted these exercises under Media. Hold each exercise at least 30 seconds.

Lunges

Hip extensions (Advanced = Single leg FMS 93)

Hook-line pelvic tilts

Supine frogs

Hook-Line Leg Cross-overs

Wall Sit with Shoulder Press (FMS 95)

Stride with Spinal Rotation (foot on table, twist. FMS 89)