How to Get Perfect Hip Mobility in 3 Steps (Science-Based Approach)
Stretching alone is not enough to solve
your hip mobility problems. We must also consider factors like the position
of your pelvis, your core stability, and the movement patterns you've developed over
your lifetime. Even your genetics play a role in influencing your hip's range of motion. In
this video, I'll guide you through each of these commonly overlooked aspects. Then, we'll
wrap up with my daily hip stretching routine. Lets begin by focusing on the position of
the pelvis as its directly connected to the hips. Any change in the position of
the pelvis significantly affects how the hips function. For example, research
highlights that an anterior pelvic tilt – where the pelvis rotates forward – can
greatly restrict hip mobility by up to 31%. So, how can we address anterior pelvic tilt? First, aim to sit less. Prolonged
sitting can tighten your hip flexors, pulling your pelvis forward. If sitting for
extended periods is unavoidable, regular hip flexor stretching can help. I'll demonstrate
effective stretches for this later in the video. Another tip is to choose your footwear
wisely. We recommend zero-drop barefoot shoes, as they don't alter your posture.
Remember,
your feet are your body's foundation. Any changes at the base will have upstream effects,
including altering the position of your pelvis. At bfs.fit you'll find the
barefoot shoes we recommend. Lastly, focus on building a stable core.
The core muscles attach directly to the pelvis, playing a crucial role in
maintaining its neutral position. Core stability also has a more direct
influence on hip mobility. Let me explain: Think about bending over to pick something
up. We can generally employ two strategies: With or without sufficient core stability.
An unstable spine tends to buckle and hinge during the lift, taking some of the
mobility away from the hips.
However, a stable spine gives the all
the mobility back to the hips, by allowing them to be the primary hinge point
that bends the body over to complete the task. Do you see that by focusing on spine stability, we indirectly facilitate greater hip mobility.
The scientific evidence supports this notion. A study found that participants increased
their hip mobility between 10 and 18% in just six weeks, through core stability
work alone – without any stretching. You're probably familiar with the belly
bracing technique often used by athletes just before lifting heavy weights. This
is a prime example of stabilizing the spine through belly bracing in preparation for
movements through the hips and other leg joints.
In terms of specific core exercises, we recommend
the McGill Big Three. Which comprises of the Curl-Up, Side Bridge and Bird Dog exercises.
These 3 drills were specifically designed by Professor Stuart Mcgill, a specialist in
lower back pain, to enhance core stability while being friendly to the spine and safe
for those who have a history of back pain. We cover the belly bracing technique and core
stability exercises in our Power Glutes class, alongside methods to teach you how to
move correctly through the hips once braced. You can also find these courses
at bfs.fit or follow the links below. Okay, so before we dive into
the hip mobility drills, let's quickly summarize. To unlock proper hip
mobility, we first need a neutral pelvis. Next, we must develop a stable core and learn to
move through the hips instead of the spine. The final piece of this puzzle is my hip
mobility routine.
I got the idea through doing an assignment in my university
days. We were tasked with creating an exercise program for elderly people, and
I chose a simple yet effective approach: teaching them how to get down
to and back up from the ground. This might sound odd and unrelated to hip
mobility, but hear me out. Did you know that many older people can't get up once they're
on the ground? Research shows that between one and two-thirds of people over 70 can't get up
from the floor without assistance after a fall, even if they're uninjured.
The reason? Well,
they seldom spend time close to the ground. In our modern living, everything is raised to
make life more convenient. We can go years without putting our bodies lower than these raised
objects. Our joints then stiffen up because they aren't challenged through a wide range of
motion, leading to eventual strength loss as well. Consider the difference between sitting
on a chair versus sitting in a squat. Chair sitting usually requires
about 90 degrees of hip flexion, while a deep squat demands about 30%
more range of motion from the hips. Fundamentally, a mobility exercise is one
that challenges our joints through a wide range of motion. Therefore, the simple
act of ditching the chair and sitting lower to the ground in a squat position
can be considered a mobility exercise. So that why our mobility routine
takes place on the ground. Get a comfortable rug or gym mat and place
it beneath your sofa. This way, you can challenge your hip mobility while working on
the laptop, watching YouTube, or reading a book. There are several positions I like
to explore while on the ground to ensure that I’m working every angle of my hips.
Let's run through them. The first pose is the half lotus, targeting hip
external rotation. I switch legs periodically, but if one side feels tighter,
I spend more time on that side. The second position is the 90/90
pose, excellent for hip internal rotation on one side while simultaneously
capturing external rotation on the other. Next, we have the kneeling lunge, which focuses on full hip flexion in one
leg at a time. This is a more manageable alternative to achieving full flexion in
both legs, as you would in a deep squat. From the kneeling lunge, extend the upright
leg and lean back onto your hands for a stretch in the front of your hips. A common mistake
is to let the back foot stick out. Instead, tuck it under your bum and sit on your heel.
Begin by sitting upright. As you become more comfortable, deepen the stretch by lowering
onto your elbows, and eventually lying flat. Feeling tension down the quad is normal; these
are your hip flexors, which often tighten from excessive sitting.
They're also a primary cause
of anterior pelvic tilt, making this stretch vital. I aim to spend at least one minute in
this stretch for every hour I spend sitting. As a side note, stretching the hip flexors can
also help activate your glutes . I conducted a 5-day experiment with friends
and family to demonstrate this, and you can find the details
in another video linked below. By alternating between these four poses, you'll effectively challenge the full range
of motion in your hips. With daily practice, you can expect to see a steady
improvement in hip mobility over time. Now if you've spent the time implementing
all the strategies discussed in this video, and still find it challenging to achieve
a very deep squat or to do the splits, it might be down to genetics. Remember,
we're not all built the same. Some of us have shallower hip sockets that
allow for a wider range of motion, while others have deeper hip sockets that
naturally restrict mobility to a certain extent. The increased range of motion in shallower
hip sockets is beneficial for activities requiring squat depth and gymnastics-style
movements.
Conversely, deeper hip joints offer advantages for upright movements, such
as sprinting, jumping, or rotational actions. So, don't be discouraged. Each type
of anatomy has its unique strengths and weaknesses. Our goal should be to
maximize our genetic potential. And now, equipped with this knowledge about hip mobility,
you're better prepared to work on it each day. If you're looking to improve the position
of your pelvis, click here. For insights on tackling ankle mobility, click here. And if you're
interested in our online courses, click here. See you there..
