If you are a powerlifter or a longtime runner, there is a good probability all these years of pounding the pavement are beginning to meet up with you, particularly in your hips. Over time, put on and tear can lead to discomfort, stiffness, and even ache that makes once-effortless actions really feel like a chore. Whether you are a competitive athlete or just feeling the results of getting older, sustaining hip mobility is vital to shifting nicely and staying pain-free.
“Hip mobility supports proper movement patterns, reduces stress on the knees and lower back, improves your posture, and helps prevent injuries by allowing the body to move efficiently,” says John Oliver, Certified Personal Trainer and Lead Dynamic Stretch Specialist at Life Time St. Louis Park.
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90/90 Switches With Hip Extension
Zach Hetrick
How to Do It
- Sit with knees bent and ft flat on the ground, wider than shoulder width, holding a wall ball.
- Keep chest high, then drop legs proper, creating 90-degree angles with knees.
- Hinge ahead over your proper thigh, then press your proper knee and ankle into the ground whereas elevating right into a hip extension.
- Twist your torso over the proper facet for a deeper stretch in the left hip flexor.
- Hinge and decrease the hips again onto the floor.
- Rotate torso and raise knees again to middle. Switch sides.
- 4–6 sets of 8 reps
Related: Sports Chiropractor Shares the One Stretch That Can Instantly Reduce Knee Pain
How 90/90 Switches Improve Mobility
“They improve both your internal and external hip rotation, build strength and control through movement, and engage the core and glutes, all in one dynamic movement pattern,” says Oliver. “Improving internal and external hip rotation enhances joint health, prevents injuries, and allows for smoother, more efficient movement.”
How Hip Strength and Mobility Boost Performance and Longevity
Stronger hips are necessary no matter your exercise degree, however for athletes, they’re essential for enhancing energy, stability, and management. Your hips are the hub for motion in your higher and decrease body. Strong, cell hips enable for smoother transitions, whether or not you are squatting, strolling your canine, or climbing up stairs.
“Stronger hips boost athletic performance by improving power, stability, and control. For non-athletes, they enhance daily function, reduce pain, and lower the risk of falls and injuries,” Oliver provides. “Together, hip mobility and strength form the foundation for healthy, efficient movement in both sports and everyday life.”
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