Hip Mobility for Pain Free Movement 💪

Описание: Hip Mobility for Pain Free Movement 💪

👀 Strengthen the Muscles That Protect Your Hips & Low Back

This beginner-friendly sequence explores deep core activation and hip control through slow, intentional movement. These practices support joint health, balance, and long-term mobility by strengthening the muscles that stabilize the hips and spine.

💚 Practicing controlled range builds resilience, coordination, and ease — supporting healthy movement patterns that sustain the body over time.

🪷 Suggestion: Try each move for 30 -60 seconds for 2-3 sets

⚠️Stop if you feel pain. Always consult your healthcare provider before starting any exercise program.


Seated Straddle Leg Lift (Over the block): Sit tall in a wide straddle with spine long and core lightly engaged. Option to place a block or weight between the legs. Press the hands into the floor, draw ribs in, and lift one leg up and over the block, then lower with control. Switch sides. Keep the pelvis steady, chest open, and movement slow — lift from core and hip control, not momentum.

✨Focus: hip flexors, adductors, deep core
Supine Hip Circles Lie on your back with one leg up & opposite leg resting on the floor. Keep the pelvis heavy, ribs softly down, and core lightly engaged. Guide the lifted leg through slow, controlled circles, moving from the hip joint. Circle in both directions, then switch sides. Keep the movement smooth and steady — no rocking through the spine. Modification: Bend the knee to make it easier.

✨Focus: hip mobility, control, deep core
Side-Lying Frog Hip Lift: Lie on your side with knees bent, propped on your bottom elbow. Stack shoulders and hips, spine long, core lightly engaged. Press the bottom knee and shin into the floor to lift the hips, then open both hips so the knees move apart into a frog shape. Keep the pelvis steady and ribs gently drawn in. Lower with control. Move slow and smooth.

✨Focus: deep hip rotators, glute med, lateral core🐸

Table Leg Lift & Sweep (Over the Block): Start in table position with shoulders over wrists and hips over knees. Extend one leg straight back, toes lightly touching the floor. Press the hands down, draw ribs in, and lift the leg up and out to the side, clearing the block, lightly touch the floor, then lift and sweep the leg back to the starting position. Keep hips level, spine neutral, and movement slow and controlled.

✨Focus: glute med, hip control, core stability

Benefits:

Strengthens deep hip stabilizers that support joint health

Improves control, balance, and coordination through slow, intentional range

Supports pelvic and spinal stability, helping protect the low back
Builds joint resilience and long-term mobility

Helps reduce compensations, strain, and injury risk in daily movement and training

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