Hip Mobility Part 2: Foam Rolling and Exercise

IT Band Foam Rolling

Start with the foam roller just below where the hip joint lies (where you feel the ball joint protruding below the pelvis). Roll topside leg over forward to give you additional stability. Using the forward leg and support arm, roll over the roller from that prominence of the hip joint to the top of the knee. THIS ONE TAKES A BIT OF PRACTICE! It can also be very sore so if necessary don't put all your weight on the bottom leg to decrease the pressure of this stretch.

Bird Dog Exercise

Note: This is a great exercise for giving your body that reminder to activate the kinetic chain before exercise. This will cause you to activate the stabilizing muscles of the hip and your core musculature which helps with form and injury prevention. Great for exercises like squat, deadlift, clean, etc.  

Remember: Start on all fours and tighten glutes, abs and low back for support. In a controlled, deliberate motion, lift right leg and left arm or left leg and right arm from the floor. Keep the spine neutral (do not allow the belly to drop down or low back to rise up). Keep toe on lifted leg pointed straight down toward the floor (this reinforces neutral piriformis). Make sure your low back does not curve or dip down while performing this exercise. 

These hip mobility and strengthening exercises are great for pre-exercise warm ups as well as on a daily basis for those who are more active in their jobs. Like we said in the last post, if these cause any pain, more examination of the hip may have to be completed and can be done through Chiropractors or your PCP. 

If you have any questions regarding these or would like to book an examination to get the hip examined you can book through our website at www.harrisburgjointandmuscle.com or call us at (717) 999-4347.