Your hips must be both mobile and stable in order for them to function properly without injury. Too many people tend to train their hips in isolation which is not how the hips move in the real world. Train your hips with full-body integration to get stronger and more flexible hips than in isolation.
3-D Hip Flexor Stretch
This exercise sequence stretches all major fascias and muscles in the hip flexor complex. Kneel on ground with your left leg in the front bent at 90 degrees and your right femur perpendicular to the ground. Tighten your right butt a little and lean your hip and torso forward. You should feel some stretch in your right hip. Keep your spine tall at all times.
Then raise your right arm above your head fully extended. Hold the position until you feel some relaxation in the hip flexor. Then lean your torso to your left while keeping the arm in the same position near your head. Keep your hip and legs still. Hold for a few seconds to get adjusted, and rotate your torso to your right while keeping the lean. Place your hand on your right knee for balance. Hold the position until you feel relaxed. Reverse the steps to start position and repeat on the other side.
One-Leg Bridge
Lie on your back with your feet close to your butt and your knees and feet hip-width apart. Place your hands facing up with your elbows bent at 90 degrees. Lift your left leg up vertically and push your buttocks and lower back off the ground with the right side of you butt. Brace your trunk throughout the exercise. Hold the top position for a second and lower your butt to the ground. Repeat for six to 10 reps for three sets each side with little or no rest between sets.
Hip Swings
This exercise sequence takes your hip joints to move in their full range of motion while activating your core and hip strength, and stability.
Standing up, swing one leg forward and back while keeping the knee bent. Swing your arms in opposition to the swinging leg like you are sprinting. Start with small swings and gradually increase the range of motion and speed. Straighten the knee as you do so. Continue until the hips feel loose.
For the lateral and rotational swings, swing your leg across your body and out to the side, keeping your knees bent. Move your arms in opposition to the leg movement. Repeat the pattern using the same principles as the previous swings.
Lunges
Stand tall with your feet slightly apart and take a step forward (about the length of your tibia) with your right leg. Lower your body down and keep your spine tall, bending both knees. Then push your body back up to start position and repeat with the same leg. You can also do the alternating lunges with your arms raised above your head. This requires higher core activation and prevents your body from slouching and compensating.
References
- "Athletic Body in Balance": Gray Cook; 2003
- "Essence of Program Design": Juan Carlos Santana; 2004
- "Stretch to Win": Ann and Chris Frederick; 2006
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