The hip joint is structurally complicated, with approximately 15 muscles working together to provide the hip with a full range of motion. Hip flexibility and mobility enable players to gain strength and perform sports actions more efficiently.
Hip mobility improves athletic performance in a variety of ways, from forceful dives off the blocks in swimming to leaping over hurdles with more ease during a track meet.
Tight hip muscles might limit an athlete's range of motion.
A lack of hip mobility also leads to athletes doing lifting exercises improperly, putting tension on their back muscles. These muscles are prone to damage, particularly while carrying heavy objects.
Improving hip mobility will thus not only improve athletic performance, but will also aid in the prevention of lower back discomfort and injury, as well as the enhancement of explosive movements.
Here are 3 great exercises to include when developing a strength program to improve athletes' flexibility and hip mobility.
1: 90/90 Hip Stretch
To get into the 90/90 posture, place your leading leg straight in front of you and bend it to 90 degrees. Align this with your heel.
The trail leg should be bent to 90 degrees and the heel should line up with the rear leg. Extend your back once you're in place.
Attempt to get your belly to rest on top of your knee. You'll receive a significant stretch in your leading leg if you bend forward while maintaining your chest up high.
2: 90/90 Trail Leg Stretch
You may work on the rear leg from the very same posture. You'll work it into an internal rotation position. Place your hands on your chest.
Align yourself with the trail leg. If you can't, walk yourself into the position by putting your arm behind you.
This stretch is an excellent predictor of hip health. If you are unable to get into this position or if you experience a pinching discomfort in this posture, consult a specialist to ensure that there is nothing innately wrong.
Maintain your entire weight on your rear leg.
Post up on your toes, swing the leg open, and try to maintain the leading leg down as long as possible. To return your hip back into internal position, point your toes down and swing your leg back up.
Do a 90/90 transfer after a few reps to finish up in the identical posture on the opposing side.