4/15: Focus: This exercise will improve hip mobility and stability. Purpose: Bilateral Hip Flexion is a great exercise to assess and improve hip mobility and stability. Your entire pillar of strength (think of this as a box spanning from your shoulders to your hips) will be recruited to help keep your torso and hips stable.
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Begin lying in a supine (face up) position with both legs fully extended towards the ceiling, hands by your side with palms up. Make sure your quadriceps remain contracted and you maintain a neutral spine. Ankles dorsiflexed (toes towards your nose). |
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Keeping your quadriceps contracted, slowly lower one leg to the side while maintaining an erect position with the opposite leg. Focus on keeping your hips stable and not allowing them to rotate towards the moving leg. Go only as far as you can control, keep toes pointed towards your nose. |
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Return to starting position and repeat with other leg. |
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TIP: If you are unable to fully extend your legs, bend your knees 90 degrees so that your shins are parallel to the ground, and your thighs are perpendicular to the ground.
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TIP: If you are unable to control your hips or if you are unaware if your hips are moving or not, place two fingers on the anterior part of your hip bone, and as you move through the range of motion feel for compensatory movement at your hips. |
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Exercise Sponsored By: Marshall Morioka |
To see exercises from previous weeks, click here. Learn more about the Performance Center here.