Hip Stability
Ball and socket joints have such a large range of motion (ROM) which is good and can be dangerous. Flexibility and mobility is one of those things that if you don’t use it, you lose it. Because of the complex nature of the hip joint with all the muscles, tendons, ligaments and fascia that criss-cross it, we can lose that mobility quickly. In addition, when improving our fitness we always want “stability before mobility”. Now, the hips are definitely made for mobility, but we often have injuries, pain, or issues when we have an unstable hip joint.
Images: https://www.physio-pedia.com/Hip_Anatomy
As you can see, there are many parts and pieces to that hold the hip in place. In addition, the pelvis is the center fulcrum of the body designed to carry and transfer weight. Things can go wrong above or below the hip.
To keep the hip stable and healthy, there are a few exercises you can do to strengthen these smaller ligaments, tendons and muscles. For all of these exercises-keep the core engaged!
- Hip abduction: Standing tall, with control swing leg out to the side with foot flexed. Option 2: to hit glute med, rotate the whole leg from the hip with the heel on top.
- Hip extension: Standing tall, with control, swing the leg straight back to target glute max.
- Hip adduction: Standing tall, with control, swing the leg across the midline of the body with foot flexed.
- Hip flexion: Standing tall, with control, swing leg forward with tight quad and core stability.
For additional exercises or progressions, contact the MoveWell staff!