In the above video, Anthony from Physio K runs you through a hip mobility program, tailored for people with stiffness around the hips or pelvis.
1. Figure 4 stretch
Laying on your back on a mat on the floor with your knees bent, put your left ankle on top of your right knee. Then, pull your right leg towards your chest with your arms (watch the video). For this one, it’s important that your head stays relaxed on the mat and gently stretch further as the muscle relaxes. Then switch to the other side if necessary.
2. Hamstring stretch
Sit on the floor, ideally on a mat. Start by straightening one leg and bending the other one and letting that leg fall down directly to your side. Now slowly, try to crawl your fingers along the front of your shin, until you reach your toes. It’s all about progression, gently try to go further as the muscle relaxes. Try to hold it for 30 seconds and you're going to repeat that three times.
3. Groin rockers
Sitting up with one knee down and stretching the opposite leg out. Lean forward with both of your hands on the floor. Nice and slow, rock backwards and forward, making sure you feel a nice stretch on the inside of your thigh. Hold for 30 seconds and repeat this 3 times.
4. Hip flexor stretch
Start with getting into a lunge position. Keep a 90 degree angle in your knee. Now try to rotate your pelvis backward, imagining tucking a tail between your legs and then tense up your glutes, shifting forward just a little bit. The next step is to cross your arms across your chest, reaching for your opposite shoulders and then rotate slowly about 10 degrees to your opposite side, holding that position there. Hold for 30 seconds and repeat this 3 times.
These 4 exercises are great to improve your hip mobility as a home exercise routine. If you have any questions, please feel free to contact us or come in for a clinic visit.