Having optimal hip and knee mobility, which is your ability to move freely without pain, helps you prevent back and hip pain and improve stabilization strength in your entire body. Since both parts work together with your torso, shoulders and ankles to move in different directions, the National Academy of Sports Medicine recommends that you incorporate full-body movement patterns to improve hip and knee mobility.
Supine Leg and Hip Stretch
This exercise moves your hip joints in different directions while stabilizing your pelvis and spine in place. Lie on the ground with your legs and feet together and with your arms out to your sides. Raise your left leg straight up with your left foot pointing at your face. Pause for one second, and lower the leg out to your side toward the ground without moving your right leg. Hold the position for one second, and bring your left leg across your body toward your right without moving your right leg. Hold this stretch for one second, bring the leg straight up, and lower it to the ground. Perform two sets of five to eight reps per leg.
Three-Point Hip Extension
This exercise strengthens your buttocks and improve hip and knee extension and flexion while stabilizing your spine and pelvis. Kneel on the ground on your hands and knees with your knees about hip-width apart. Lift your right knee off the ground, and straighten your leg away from your torso. Tighten your right buttock, and hold this position for two deep breaths. Bring your right knee toward your ribs, and extend the leg behind you again. Perform two sets of 10 reps per leg.
Overhead Squats
This exercise improves ankle, knee and hip mobility while stabilizing your torso to maintain your balance and alignment. Raise your arms over your head, and stand with your legs about shoulder-width apart. Inhale and squat down as low as you can while keeping your torso upright. Keep your knees and feet pointing forward. Exhale and stand up without moving your body. Perform three sets of eight to 10 reps. You can also do this exercise with one arm over your head.
Expert Insight
Physical therapist Gray Cook, author of "Movement," recommends that you perform strength exercises to stabilize and strengthen your joints after you perform mobility exercises. These include deadlifts, lunges, jumps, pushups, pullups and squats.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Movement"; Gray Cook; 2010
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