As you practice this drill, try not to overstretch. Remember that sometimes what feels like tightness isn’t tightness at all, but rather a need for more stability in the end range of motion. The half-kneeling hip flexor stretch with glute activation works on mobility and stability of the hip joint. Half-Kneeling Hip Flexor Stretch with Glute Activation In this video, you’ll learn a few progressions of the shin box as well as a little more about how the unique configuration of your hip bones may affect your hip mobility, which can sometimes be confused for tightness. The shin box drill, also called the 90-90, focuses on external and internal hip rotation. You shouldn’t feel any pain in your hip or knee, and if you do, it’s a good idea to see a licensed physical therapist for a consultation. Remember: Stretching something that hurts isn’t always the answer. Perform each drill within your comfort level, moving slowly and listening to your body.Įnjoying this article? Sign up for GGS’s Sunday newsletter and get weekly evidence-based, women-specific health and fitness resources sent straight to your inbox. Respect your body’s joint mobility rather than forcing yourself into ranges that don’t feel quite right, and keep in mind that some days you may feel more tightness than others, which may impact your range of motion. Spend as much time as you like on each one. While you can perform these drills on their own, they’re a great complement to your workouts and can be included in your dynamic warm-up, assuming your strength training program also includes deep central stability ( core and floor) work. Now that you have a little more information about your hip anatomy and why you may be feeling hip soreness or tightness, let’s talk about these three hip mobility drills.
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