Hip

Mobility Concepts

Short and Long position strengthening

• Train both especially after sitting all day

Tilt

Conor Harris | UNDERSTANDING “THORACIC KYPHOSIS” OR ROUNDED SHOULDERS POSTURE | Instagram

Internal Rotation

Your Poor Hip Internal Rotation is WRECKING Your Knees - YouTube
Single leg hinge (adductor)

Evin Keane | foot-hip connection

Zac Cupples | Hip mobility is impacted by how we carry out weight through our feet

• Weight on inside of feet, limited in internal rotation
  • Keep weight on big toe and heel doing hinged exercises

External Rotation

Zac Cupples | Hip mobility is impacted by how we carry out weight through our feet

• Weight on outside of feet, limited in outside rotation
  • Keep weight on heels and do squatting exercises
    • Considering using wedge/ramp

Hip Hike

10m Hip Corrective Routine

Duration : 2-3 Times Weekly
Source: How To Unf*ck Your Hips In 10 Minutes | Corrective Routine - YouTube

HIP MOBILITY

90/90 drill - 3 sets of 10 reps
QL stretch - 3 sets of 10

HIP STRENGTHENING PROGRESSION LEVEL 1

1. Hip Drop - 3 sets of 8-10 reps
2. Jane Fonda - 3 sets of 8-10 reps

HIP STRENGTHENING PROGRESSION LEVEL 2

1. Hip Airplanes (Assisted -> Less Assisted) - 3 sets of 3-5 reps
2. RNT Squat - 3 sets of 6-8 reps (on affected side)

Other Examples

Squat University | Banded Distraction-Hip Airplanes-DNS Star-Hinged Touchdown Squat | Instagram

Hip Cars, 90-90 cars, Lateral Lunge Slides

Strength

Hip Mobility Exercises For BJJ | Flexible and Strong Guard - YouTube

Kettlebell KickStand Squats

!vid-20

source: Squat University

Hip Alignment Reset

This with the staggered stretch removed pinching in my left hip 2024-07-20

As demonstrated, right hip higher is being addressed here.

Impingement

Staggered Hip Stretch

Internal Rotation

source: https://www.instagram.com/reel/C9IWDlZNTM8/

Banded Distractions

How to SELF POP Your Hips for Instant Pain Relief - YouTube
0:00 Intro
0:42 Hip Smasher
3:09 Stick Method
6:09 Chair Method
8:47 Hip Traction Exercise 1
Internal rotation - left hip

External rotation - right hip

11:20 Hip Traction Exercise 2
slowly side-to-side

Muscle Recruitment Correction

How To Fix Hip Pinching & Impingement FAST With TWO Exercises! - YouTube

Postural Restoration Institute techniques
0:00 What Causes Hip Pinching & Impingement?
0:45 Exercise #1
Wall Supported Passive FA IR

Left Sidelying Right Extended FA Abduction and Left Abdominal Co-Activation
4:22 Exercise #2 For Right Side Impingement

All Four Posterior Capsule Stretch
6:49 Exercise #2 For Left Side Impingement

9:20 Recommendations For Frequency & Duration
2 sets, 5-10 slow breath cycles

https://youtube.com/shorts/Y3zgaNWdZNo?si=Bk1bSNqi--KbHCnu
https://youtube.com/shorts/Ykt64M4XA80?si=jCjKUZR-2NbwDzln