Movement is medicine. And if we're not moving, we're not getting better.
Most us will sit for hours on end, train intensely for an hour or two, then go back to sitting for most of the day. Our hips don't like this. They deserve better.
Lack of movement and mobility in the hips can lead to:
There's an ongoing debate about which mobility or stretching methods are "the best." Some say you should never do static stretching because it will inhibit your performance and cause regression in your strength. Others say SMR (self-myofascial release) is a complete waste of time and offers nothing but temporary relief.
Mobility can be summed up as our joints' ability to actively travel through their intended ranges of motion. It's flexibility combined with strength and control. When it comes to hip mobility and adding it to your dynamic warm-up, here are a couple of drills you can try for yourself. Both use a foam roller to keep you honest with your technique.
Use this as part of your dynamic warm-up. Do 1-2 sets of 10-15 reps each side.
Do 2-3 sets of 10-15 reps each side.
The next two drills are great for your active recovery routine. You can do them post-training, on your rest days, or sparingly throughout the day to give those hips some much needed attention.
Use it as your post-workout recovery routine. Hold for at least 1-2 minutes.
Focus on your breathing: 3 seconds in through the nose and 3 seconds out through the mouth. Use sparingly throughout the day and on your rest days.
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