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Hip mobility exercises to increase resistance.

10 July 2019
mobility exercises

The mobility exercises to  increase the resistance they are essential after training, it is possible that many times after training you can immediately feel your hips quite rigid.

A recent review presented at the annual meeting of the American Academy of Orthopedic Surgeons revealed that the number of men under 65 years who undergo hip surgery is increasing.

And another study conducted recently in Sweden revealed that patients with osteoarthritis who receive hip replacements They tend to live longer due to a better quality of life.

Of course, if your hips are healthy to begin with, you will experience less pain and even decrease your chances of injury.

The key is to keep them moving correctly.

"Tight hips can lead to compensatory patterns, which lead to muscle imbalances", explains the physiotherapist based in Chicago, David Reavy, PT, OCS "A tight muscle will not allow you to produce the same amount of force, nor absorb it."

Nat Viranond, a certified personal trainer at NASM based in San Francisco, created three hip flows designed to mobilize the joints according to the shapes (and movement patterns) where you could use them most: running, strength training or even sitting at your desk.

Do the following mobility exercises of hip before a workout as a warm-up, or if you want to focus more on flexibility, perform post-workout flows when your blood is already flowing.

Mobility exercises
Viranond recommends doing at least one set of Controlled Articular Rotations (CAR) daily, and a full flow of two to three times per week.

Standing hip exercises

This exercise helps to gently bring circulation to all tissues in and around the hip joint, and it provides a reference of its general mobility of the hip.

Stand and hold a chair or wall with your right hand, if necessary to maintain balance. Keeping the core tight, raise the left knee and, with the body immobile, open the knee to the left side.

make a circle around the knee so that your foot is behind you, until the left knee meets the right.

Perform three to five repetitions and then circle in the other direction while squeezing the buttocks for three to five repetitions. Change sides and repeat.

All movements are aimed at improving the ROM of your hips while activating and strengthening the surrounding muscles to help control movement.

Hip Stretch

You should stretch the front of the thigh While activating the muscles along the back of the body, Stand with the feet slightly wider than the distance of the hip and back a large step with the right foot.

Imagine that estás wearing a belt and aiming to aim the buckle Toward the ceiling with the pelvis, bend your left knee while keeping your back leg straight, like a deep thrust.

Hold at least five deep breaths and create isometric tension within your gluteals and core. Slowly release the contraction and repeat on the other side

Hip Sleeper Stretch

It works with a rotación internaIn the area in which athletes tend to lack mobility, when the hips can not turn internally, the impact of running can cause pain in the hip and back.

To start doing it you can sit with your knees bent at 90 degrees and your feet slightly wider than your hip distance.

Carry the inside of your Right knee to the floor and gently deepen the stretch with the right hand, while maintaining angles of 90 degrees on the knee and ankle.

Keep up to two minutes. Next, press the knee against the hand to create an isometric contraction

Half-kneed hip flexion stretch

You can start stretching the hip flexors To undo the tension of the sitting position, kneel with the left foot on the floor and the right knee down, move the right knee slightly to one side, contract your buttocks until you have a certain pull.

Hold the breath for five breaths and force the back.

Sitting hip flex

You should stretch the entire area of ​​the hip, pull one knee towards your chest with a gentle stretch, hold the position for three breaths and begin to push the knee towards your hands to create an isometric contraction.

Why do mobility exercises?

Spending long hours in the saddle can damage the joints, stretching, cross training and strength is a good start to take care of your joints.

But it's not where you should stop. The mobility exercises Not only will they help your joints, but they will also improve overall health and performance.

In addition, they do not take long to complete. These mobility exercises They are different from your stretching routine and will help your joints move throughout their range of motion, as opposed to flexibility, which is about muscle length.

Try this exercise routine to counteract rigid joints, which can predispose you to mobility deficiencies and cause injuries