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Hip Mobility

6/19/2015

3 Comments

 
Improve Hip Mobility with this kneeling lunge stretch
Kneeling Lunge
The hip is simple in it's joint configuration, but very complex in its function.  Like the shoulder, it is a ball and socket joint.  That means that the thigh bone has a spherical head (femoral head) that fits into a cup-like socket (acetabulum) of the pelvis.  This type of joint offers high freedom of motion to allow us to get down into a squat, high kick, dance, karate, etc.  Compared to the shoulder, the hip has a little less motion in order to provide stability, and the femoral head can sit deeper in the socket of the acetabulum in order to prevent dislocation.
Because the hip is ball and socket, the joint is multi-axial, meaning it can move in many many planes of motion. When the foot is not touching ground (open chain) these actions are:
  • Abduction- moving the thigh away from midline
  • Adduction- moving the thigh toward the midline
  • Flexion- moving the thigh toward the chest
  • Extension- moving the thigh toward the back
  • Internal Rotation/External rotation- rotation about the femoral axis
  • Circumduction- moving the joint in a full circle

As I mentioned above, the joint is simple, but the function is complex because the hip joint, like any other joint in the body, does not work/move in isolation.  Lack of hip range of motion can effect the health of the shoulders, spine, pelvis, knees and feet.  Improving hip joint motion is one of the key steps to ensure proper mechanics of the extremities and the spine.  How are your hips?  Try these moves for better movement.
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignforhealth.com.

3 Comments
Dawn Kidd
10/25/2016 09:02:15 pm

I can't get down on knees. Had one operation full replacement. Now have hip pain. Other knee not operated the right one. But bone on bone & it catches sometimes hurts painfully.

Reply
Linda Wixted
8/30/2017 09:06:37 am

I have only just discovered that my hip flexors have been the bane of my problems for many years. Every problem I have, you have addressed. My pelvis is thrust so forward I cannot sit on the toilet first thing in the morning. I haven't been able to fasten my own shoe laces in 10 years. I have had uterus, bladder and bowel prolapse all surgically repaired and I'm only 56 years old (23 in my head). I cannot wait to start some of your exercises. I have been to physios, (you won't believe the humiliating exercises they put me through) chiropractors, osteopaths, (they said my sacrum had dropped) faith healers, holistic healers (Rheiki) you name it. No one has made more sense in explaining my lower back pain to me than your videos. I'd love if you lived near me, I'd be at your gym right now, but a flight from Ireland is taking things a little too far. My hips are so tight when I lie down and bend my knees, I cannot even get to right angle position. Touching that bent knee with my hand is out of the question - today. Ooops I forgot to mention I'm about 30lbs overweight another battle since early childhood. You cannot imagine! I first went about pain in my hips when I was 19 yrs old that's 37 years of bad posture to work on. But I will keep you updated. I will start with the gluts first and work on the hips in two weeks time.

Reply
Susan
8/30/2017 12:35:38 pm

Linda,
Thank you for sharing! Yes, keep me posted! Susan

Reply



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    Susan McLaughlin,
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Contact:  Susan McLaughlin, PT 801.859.4142
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