The hips are truly one of the most incredible parts of the human body and when dealing with stability and mobility they are also one of the most important. The small things that people take for granted such as walking, running, and jumping are all controlled through the hips. Mobile and strong hips grant the ability to squat, hinge, and do amazing acts of athleticism but for the large majority of the population who are subject to a chair and computer for most of the day it is the immobility through the hips that becomes more common. Here are 3 simple tips to help insure a more comfortable and pain free day of hip movement:
There should be roughly 30 minutes of mobility and soft tissue work for every hour of strength training. That being said this is not down to a science where if you follow this “equation” you will always feel amazing. Depending on the intensity of your training and what it consists of but as a general rule of thumb this will do wonders for your hip mobility.
#2 Pain can be Misleading
Just because you’re feeling pain in a certain area DOES NOT mean that should be the only area you should be doing mobility work on. The other problem is that the vast majority of people wait till there is pain or limited range of motion to start doing soft tissue and mobility exercises. The pain is a sign of neglect, and should be the last resort when trying to figure out what movement patterns you’re struggling with. Take time going through different squat and hinge patterns and continue doing soft tissue work with stretches to eliminate the possibility of any pain after a tough workout.
#3 The TRX is your Friend!
Instead of testing different movement patterns with a load try using the TRX straps as a tool to get you into proper positions first to see if there is any pain before bearing a load. From my own personal experience pain and stiffness comes from being stuck in an improper movement pattern while trying to increase weight and my body learns to overcompensate which makes it even harder to do that movement properly. Do it RIGHT or do it LIGHT!