MOBILIZATION – MASSAGE – ROLLING – STRETCHING – ISOMETRICS
Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
7 Exercises for Hip Mobility . Nguyen Chiro (1) Supine Figure 4: active movement of knee forward followed by static stretch (2) Sitting Butterfly: active flutter movement followed by static stretch (3) Frog: active movement forward followed by static stretch (4) Rectus Femoris: kneeling lunge position; squeeze glutes and push forward followed by static stretch placing rear foot over back of sofa (kneel on cushions) (5) Banded Hip: kneeling lunge position; band around post and rear hip (6) Sitting Crossover Glute: (7) Kneeling Hip Rotators: deep squat dropping knee to inside; can sit on low level box or bench
Internal Rotation – 90/90 Variations . Nguyen Chiro (1) 90/90 Both Knees off the Floor: feet shoulder width; both knees up; drop one knee down; opposite leg shin vertical (2) 90/90 Hip Shift both knees on Floor: one knee is rotated in; the other is rotated out; move side to side (3) 90/90 Chest to Knee Stretch both knees on the Floor: same position as #2 above (4) 90/90 Rotate Upper Body both knees on the Floor: same position as #2 above
Hip Mobility – Kaitlyn Physio Instagram
1️⃣ Hip Flexor/Quad Stretch (one of the quad muscles in the front of your thigh also crosses the hip joint and acts as a hip flexor, so here you can see that I also bend my knee for some of the reps to increase the stretch through this area)
2️⃣ Hip Internal/External Rotation Airplane ✈️ (this targets the ball and socket joint at the hip and it’s ability to rotate in both directions)⠀⠀⠀⠀⠀⠀
3️⃣ 90/90 Wipers (try with hands, then progress to without, and lastly try to extend through the hip to bring yourself upright)⠀⠀⠀⠀⠀
4️⃣ Hamstring/Posterior Chain Rotational Stretch (if you have a band try adding it in for an increased stretch). Rotating toward elevated leg will increase the stretch on the outer part of the hamstring group, while rotating away from the elevated leg will increase the stretch on the inner part of the hamstring group.