If you have low back pain, hip pain or your mobilty just plain sucks - this exercise can help.
✅ What is it?
A ‘controlled articular rotation’ (CAR) of the hip. Essentially I’m ACTIVELY taking my hip through the biggest rotational range of motion that I can.
✅ What’s it do?
🔹Improves mobility (active usable range of motion)
🔹Strengthens the contractile tissues which leads to a more robust joint.
🔹Teaches the hip to be a good hip by improving motor control.
🔹Basically makes love with the hip capsule which is damn important to hip function. The hip capsule communicates with the brain and tells it that things are good! Don’t lay down fibrotic tissue and don’t take away any range of motion #BIATCH
✅ How it’s done.
➖It’s a good idea to start with your hip blocked by a post / squat rack as it prevents any unwanted compensatory motion.
➖Solidify the body. The more muscles you can contract, the better strength and control you’ll have of the movement.
➖Take a big breathe in and shallow breathe from there (abdominal pressure helps feed forward tension to the hip).
➖Flex the knee up as high as you can, FREEZE.
➖Abduct the knee as far as you can, FREEZE.
➖Turn the heel up to the sky (inwardly rotate the leg), FREEZE.
➖Extend the knee back and through.
➖Reverse the motion (like clearing an imaginary hurdle).
➖As part of a lower body day warm up (this is part of my ‘warm up for weight training’ ebook that’s about to drop any tome now). 3 reps each way.
➖Part of your mobility training.
➖Part of your morning mobility routine.
➖Part of a movement break at work.
QUESTIONS!? I’m all ears 👂...
'Smarter training. Superior results'
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