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Hip Mobility

3 Hip Mobility Exercises & Why You Should Do Them

Written by
March 9, 2020


Dr. Andreo Spina is the creator of both the Functional Range Release (FR)® soft tissue management system and the Functional Range Conditioning (FRC)® mobility development system.

Naturally, we decided to team up with him to bring you this video containing a demonstration of a hip opening sequence you can use to help increase your hip mobility, and therefore, your functional fitness.

Hip Mobility Exercise #1: 90/90 Hip Stretch

To get into the 90/90 position, your lead leg should be directly in front of you, bent to 90 degrees. Line it up with your heel. The trail leg should be to the side also be bent to 90 degrees, with the heel lining up with the back leg.

When you’re in the position, extend your back. Try to get your belly button to hover over your knee. If you lean forward keeping your chest up high, you’ll get a deep stretch in your lead leg. What you’re stretching here is the gluteus minimus muscle.

Hip Mobility Exercise #2: 90/90 Trail Leg Stretch

From the same position, you can work on the trail leg. You’re going to work it into an internal rotation position. Put your hands on your chest. Square yourself off with the trail leg. If you can’t, post your arm behind you and walk yourself into the position.

This stretch is a good indicator of hip health. If you can’t get into this position or if you have a pinching pain in this position, you should talk with a professional to make sure there’s nothing intrinsically wrong.

Hip Mobility Exercise #3: Hinge

Keep all of your weight on your back leg. Post up on the toe, swing the leg open and keep the lead leg down as long as you can. Point your toes down and swing your leg back up to bring your hip back into internal position. After a few reps, do a 90/90 transfer so you end up in the same position on the opposite side.

Dr. Spina holds a Bachelor of Kinesiology degree from McMaster University. He later graduated with summa cum laude and clinic honors from the Canadian Memorial Chiropractic College as a Doctor of Chiropractic and subsequently completed the two-year post-graduate fellowship in sports sciences. He is the creator of both the Functional Range Release (FR)® soft tissue management system, and the Functional Range Conditioning (FRC)® mobility development system that are currently used by practitioners world wide as well as a number of professional sports organizations and athletes. He is a published author, and international speaker on the topics of joint health, movement and mobility development, sports performance, and injury management.
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