Our hip joint structure is meant to be mobile, tilting forward and backward, hiking left and right, and rotating in all directions. Sitting more frequently or for longer periods of time during the day can affect the hip’s ability to move optimally. Lack of mobility dramatically affects how your lower body moves and can affect your spinal function. Done on a regular basis, hip mobility exercises can make a huge impact on your hip’s ability function. One of the easiest positions we can perform exercises for hip mobility is a quadrupled position or simply put, on your “hands and knees”. This is the developmental position that we learn to crawl in prior to learning how to walk. Quadrupled position helps you maintain spinal positioning while moving the pelvis, thus adding core strength benefit. Here are some of the exercises you can perform in the quadrupled position to increase the mobility of your hips and pelvis.
Quadrupled starting position:
Start with your hands on floor with fingers pointed forward and wrists aligned under your shoulders in a straight line. Keep your spine in a neutral position with a normal lumbar curve. Your knees should be directly under the hips in a straight line and your feet should be flexed forward.
1. Pelvic anterior/posterior tilts – While maintaining spinal position, tilt your pelvis forward then backward. Increasing the arch to the lower back then flattening the lower back as you “Tuck your Tail”.
2. Pelvic lateral tilts, or “wagging your tail” – While maintaining alignment, shift your pelvis left and right just like a dog would wag its tail.
3. Pelvic circles; both clockwise and counter-clockwise – While maintaining alignment draw a circle with your pelvis like you were doing the “Hula” or a “Hula Hoop”.
4. Rocking forward and backward – Starting in the quadruped position, rock your hips back toward your heels then reverse directions and take your shoulders past your hands.
5. Rocking diagonally left and right – In the starting quadrupled position, rock your hips diagonally back toward your right heel and then reverse back to your left shoulder. Repeat on the opposite side.
6. Rocking circles clockwise and counter-clockwise – Starting in the quadrupled position, take your hips in a rocking circular motion clockwise right to left. Repeat in a counter-clockwise motion.
Try performing one set of 10-20 repetitions in each direction while trying to maintain spinal alignment. Performed on a regular basis a few times a week you should begin to notice a difference in your hip mobility. Great to do first thing in the morning, prior to exercise, or after extended bouts of sitting.
If you have questions regarding alignment or how to perform any of these exercises please see one of our BAC Personal Training Staff.
Mike Locke
Fitness Director
