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11 Hip Mobility Drills Can Eliminate Common Aches/Pains and Help You Move More Efficiently

December 12, 2013 by ptpt 8 Comments

A LOT of people have stiff hips.

Stiff hips can cause knee pain, low back pain and many other problems.

We have tight hips because we sit too much.

hips

Here are some clips from a recent mobility workshop at the gym.

Give these a try and get some of the rust out of those joints and muscles.

11 Hip Mobility Drills

1.  Open the Door

2.  Hip Flexor Stretch

3.  Quad and Hip Flexor Stretch

4.  Foot elevated, feet parallel, reach for the floor

5.  3 Way Staggered Hip Stretch

6.  Sumo Hip Stretch

7.  The Frogger Groin Stretch

8.  Advanced 1 leg frogger

9.  Seated Internal Hip Rotation

10.  Z Sit Torso Circles

11.  3 Way Glute Stretch

The goal of these hip mobility drills is to loosen up the muscles in the hip area, so you can move more freely and avoid unnecessary pain or injury in the knees, hips or back.

As you perform these hip mobility drills, some may be harder than others.  That is normal.

If one of the drills is very easy, then you do not need to add that drill to your exercise list.

The drills that are difficult are the ones that you need to work on and over time, they will become easier and you will move more efficiently.

We hope you find these drills useful!

Please let us know if you have any questions, by leaving a comment below.

In Case You Missed it:  15 Drills to Mobilize and Strengthen Your Feet and Ankles

Innovative Results is dedicated to providing quality fitness solutions to people online and off.  They have been voted #1 gym and personal trainers in Orange County, CA and their unique approach to fitness is catching the eye of active people around the globe.  For more information about their program call 714-469-9338 or fill out the form below!

Filed Under: Blog, Recovery Tagged With: 15 Drill, Aches Pains, Can Cause Knee Pain, Causes Knee Pain, Drill, Foot, glute stretch, Gluteus Maximus Muscle, groin stretch, Hip, Hip Area, hip flexor stretch, Hip Flexors, hip mobility, Hip Roof, hip stretches, Knees Pain, Mobility Drills, Muscles Of The Hip, Muscular System, Stiff Hips, stretches for the glutes, stretches for the groin, stretches for the hamstrings, stretches for the hips

5 Tips To Turn Your TRI Into a Win-Endurance Athletes, This Is For YOU!

January 23, 2010 by ptpt 1 Comment

Dear Innovative Results,

I need your advice…I am increasing in my mileage like a crazy woman, but I feel good about it and I am doing great…except one thing…my long run today was 20 miles =) in 3 hrs, it was a great run except my legs were giving up on me…I had enough energy to keep going, but once I slowed down it was like, “HOLY CRAP! This freakin hurts!”  Though the pain was in my quads and hip flexors..Is there anything I can do in my training to strengthen my legs…I feel like I am doing great runs throughout the week…maybe more sprints? Or try to incorporate more strength training?…if that is the case, then what can I do? I appreciate your help! Oh and the count down begins…4 WEEKS til the big day…26.2!
[Read more…]

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition, Recovery Tagged With: 20 Miles, Aerobic Exercise, Athlete, Endurance Athletes, Endurance Races, Exercise Physiology, foam rolling, Hip Flexors, Manual Therapy, massage, Muscle Fiber, Muscle Massager, Myocyte, Neurological Disorders, Physical Exercise, Physical Strength, Race Days, Strength Train, strength training, Stretching, Type 1 Muscle Fibers, Weakness

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