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7 Dynamic Stretches to Improve Your Hip Mobility

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Your hips are designed for mobility. You can rotate your thighs in & out, move them up & down, pull them to & away from your body. Or at least you should be able to do that. Most people lack hip mobility. Sedentary lifestyle shortens your hip flexors & hamstrings which restricts hip movement. Persistent pains in your knees and/or lower back can be caused by lack of hip mobility. These 7 dynamic stretches will help you out.

Why You Need Hip Mobility. Dynamic stretches make your hip muscles regain their original length. Your body can function the way it is designed again. Pains in your knees, lower back & hip muscles can even disappear.

  • Better Posture. If you have lordosis from excessive sitting, stretching your hip flexors will improve your posture & fix lower back pain.
  • Correct Technique. Your lower back won’t round on Squats anymore or when lowering the weight on Deadlifts.
  • Less Injuries. Your knees & lower back won’t have to compensate lack of hip mobility. This minimizes risks of injury.

Exercise Guidelines. 1 set of 10 reps per exercise. Add sets if necessary. Do the dynamic stretches pre-workout as warm-up or on non-training days for faster improvements in hip mobility.

  • Focus on Quality. Not quantity, not speed, not reach. Your hip mobility will improve by doing the exercises correctly and often. Don’t cheat.
  • Take it Slowly. Increase speed & range of motion as your muscles loosen. Don’t get injured by forcing the movement from the start.
  • Move. These are dynamic stretches. No need to stay in a position for a better stretch. Move from rep to rep.
click Here for the seven things ya' gotta do to become as flexible as you should be!!!!!!!!
 
I found an awesome hip mobility from Duke University in the US. Its a crawling exercise similar to how spiderman crawls, quite hard to do it real right but once you can you definately have good hip mobility.
 
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