Get Your Hips Moving
Here’s 3 Key Hip Stretches
The hip joint is one of the most important joints in the body and is designed to move in a wide range of motion.
However, our modern lifestyle which involves a lot of sitting, lack of movement, and poor posture can severely restrict the mobility of our hips.
This can result in pain or injury to other joints, tissues, tendons, or muscles in the body.
This is especially true for surfers or athletes who require a lot of hip mobility to perform at their best.
You need surfer hip stretches.
If you’re someone who sits at a desk all day or if you’re an older person with stiff joints, it’s important that you work on improving your hip mobility.
Your hip needs to be able to move well and if it doesn’t, other joints, tissues, tendons, or muscles have a higher chance of pain or injury.
You’ll also be really limited in your ability to move athletically.
This is a problem for surfers / athletes because of the positions we want to get into while surfing.
Combinations of tissue release, specific stretching, and movement are what’s needed to help you improve, or regain lost motion.
I can’t stress enough how important it is that your hips move well.
Tight Hips Can:
limit your ability to pop up quickly, cause knee or low back pain, reduce force absorption through turns, increase the likelihood of lower body injury, and restrict your ability to rotate which reduces your ability to turn quickly or powerfully… you need your hips to move.
To help you improve or regain lost motion, a combination of tissue release, specific stretching, and movement is needed.
Surfer hip stretches are especially important for surfers or athletes who want to improve their performance.
Here are three key hip stretches that can help improve your hip mobility:
Quadricep / Hip Flexor Stretch: Start by kneeling on one knee with your other foot in front of you.
Lean forward until you feel a stretch in your hip flexors and quadriceps.
Hold for 30 seconds, then switch legs.
90/90 Hip Stretch: Sit on the floor with one leg bent in front of you and the other leg bent behind you.
Lean forward until you feel a stretch in your hips.
Hold for 30 seconds, then switch legs.
Active Hamstring Stretch: Lie on your back with one leg straight up in the air.
Slowly lower the leg towards the ground, keeping it straight.
Hold for 30 seconds, then switch legs.
In addition to these stretches, using a tennis ball or lacrosse ball to release restricted tissue in your hips can also help improve your hip mobility.
Where are you most limited?
It’s important to identify which muscle groups around your hip joint and pelvis are most limited for you, as everyone’s body is different.
By identifying your limiter, you can work on those specific muscles consistently to improve your overall hip mobility.
If you’re someone who sits at a desk all day, make sure to get up and stretch 2-3 times per day.
Spend 10 minutes at night while you’re in front of the TV and stretch, and use a tennis ball to roll around and release any tight spots.
By consistently stretching and releasing tight muscles around your hips, you can improve your overall hip mobility and reduce the risk of injury.
While these three stretches are a great starting point, there are many other ways to stretch the muscles around your hips.
The key is to find a stretch that targets a specific muscle or group, and then perform it correctly.
As you become more comfortable with these stretches, you can progress to more dynamic mobility exercises and movements that involve a greater range of motion.
It’s your responsibility to keep yourself moving well.
If you’re an athlete or someone who wants to stay active.
Surfing is incredibly athletically demanding from a movement perspective.
By consistently working on your hip mobility, you can improve your overall athletic performance and reduce the risk of injury.
So keep your hips moving and keep doing what you love!
Hip mobility is not only crucial for surfers and athletes but also for individuals of all ages and lifestyles.
Whether you’re a desk-bound professional, a dedicated athlete, or simply someone who wants to maintain a healthy and active lifestyle, prioritizing hip mobility can significantly enhance your overall well-being.
The modern sedentary lifestyle, characterized by prolonged periods of sitting and limited physical activity, can lead to tightness and stiffness in the hips.
This lack of movement not only affects the flexibility of the hip joint but also impacts surrounding muscles and connective tissues. Over time, this can contribute to discomfort, pain, and even injury, hindering your ability to perform daily activities with ease.
By incorporating targeted hip stretches into your routine, you can counteract the negative effects of sedentary behavior and improve your hip mobility. The three key stretches mentioned earlier—Quadricep/Hip Flexor Stretch, 90/90 Hip Stretch, and Active Hamstring Stretch—are excellent starting points.
However, it’s essential to recognize that everyone’s body is unique, and you may have specific areas of tightness or restriction that require additional attention.
Identifying your individual limitations is key to developing an effective mobility routine.
Pay attention to how your body feels during and after each stretch, and take note of any areas that feel particularly tight or restricted. This awareness will allow you to tailor your stretching routine to address your specific needs, promoting balanced mobility and reducing the risk of imbalances or compensations.
In addition to static stretching, incorporating dynamic mobility exercises can further enhance hip mobility and functional movement patterns.
Exercises such as hip circles, leg swings, and hip rotations engage the muscles around the hip joint through a full range of motion, promoting flexibility and stability simultaneously.
Furthermore, self-myofascial release techniques, using tools like foam rollers or massage balls, can help alleviate tension and improve tissue quality in the hip region.
By targeting trigger points and adhesions, you can release tightness and restore optimal muscle function, enhancing overall mobility and performance.
Consistency is key when it comes to improving hip mobility.
Aim to incorporate stretching and mobility exercises into your daily routine, even if it’s just for a few minutes at a time.
Whether you take breaks to stretch during the workday or dedicate time before or after exercise sessions, making mobility a priority will yield long-term benefits for your physical health and performance.
Remember, maintaining good hip mobility is not only about preventing injury but also about optimizing your body’s ability to move efficiently and effectively.
Whether you’re riding waves, hitting the gym, or simply navigating the challenges of everyday life, keeping your hips mobile and flexible will enable you to move with greater ease, comfort, and confidence.
So, keep stretching, keep moving, and keep enjoying the activities you love—with healthy, mobile hips leading the way!
Improve the Way You Move
Eliminate Pain, Prevent Injury, and Move Better in the Water.
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