This starts our series on resetting and restoring the body.
We know that during the course of a season, training program, or even the demands of everyday life, people often accumulate some degree of stress and tension in the body. Over time and with repetition this can lead to reduced mobility and extensibility of our tissues and joints. When we see this accumulate it can start to limit our movement options. This reduction in movement options can sotimes lead to injuries. It is important to work on restoring and resetting very foundational movements, areas where a reduction in mobility can cause significant impact either locally or at an area further away.
The first of these areas: the hips and a movement called a hip hinge.
One of the most common areas we see significant limitations in mobility is in the hips. This is an area where a lack of mobility can potentially cause a widespread cascade of problems. Simply put, the hips are designed to allow large ranges of motion and moving well at the hip joint is essential. Looking at this from a performance lens, the hips are the most powerful joint in the body, and the hip hinge is the most powerful movement pattern we can perform. It allows us to move into positions which can help reduce stress to structures such as the spine and knees, among many others.
Own the hip hinge and you have mastered a critical piece of foundational movement which you can build upon, not only to create resilience but performance. Think of it as the chassis of a car or the base of a pyramid, on which more specific work will be built. If you don’t own this movement you are missing out on….well you get the idea….its all in the hips.
First we start with some strategies to improve hip mobility. Go through this progression and finish with practicing the hip hinge movement to help lock it the mobility and become proficient with the movement. Use it or lose it is the name of the game here!
Posterior Hip Rocking
Active Spiderman Stretch
The Hip Hinge
Putting it all together now using the hip hinge to access the hip musculature. It can take some time and repetition to get this right. Here are a few simple things to keep in mind when learning this movement.
- Push your butt back! Not down, like a squat, but back. Very fundamental difference.
- Keep a very slight knee bend. (In the video I could argue there is even a bit to much knee bend).
- You should feel your hamstrings tighten up.
- Slowly work away from the wall to get deeper into the hinge. When you find the point where you ALMOST tip backwards that is where you want to do repetitions of the hinge.
- Do 3 rounds of 10.