The Hips Don’t lie Pt.1

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The iliofemoral joint is a diarthrotic joint that moves in all three planes of motion. Sitting,inactivity and poor posture causes tissues surrounding the hip to become dehydrated thus affecting it’s function and mobility. When this occurs, the low back and knees are at increased risk of injury.

https://instituteofmotion.com/wp-content/uploads/2017/09/Hip-mobility-and-ACL.pdf

LAR
SMR Iliac crest
time 60 sec
Set Time
1 60 sec h:m:s

Place on out lateral aspects of hip-iliac crest.

LAR
Self massage inner thigh
time 60 sec
Set Time
1 60 sec h:m:s
LAR
Self massage glute
time 60 sec
Set Time
1 60 sec h:m:s
Slingshot
reps 6 per side
load moderate
Tempo controlled
Set Reps Load Tempo
1 6 per side Moderate Controlled
2 6 per side Moderate Controlled
LAR
Supine hip decouple
reps 10-12 per side
Tempo slow
Set Reps Tempo
1 10-12 per side Slow
2 10-12 per side Slow
ULT
Side plank ward
reps 3-6 per side
load light
Tempo controlled
Set Reps Load Tempo
1 3-6 per side Light Controlled
2 3-6 per side Light Controlled
UMT
Prone Atomic frog HPDC
reps 6-10 per side
Tempo controlled
Set Reps Tempo
1 6-10 per side Controlled
2 6-10 per side Controlled
LAR UMT
90/90 Thread needle to rotation
reps 8-10 per side
Tempo slow
Set Reps Tempo
1 8-10 per side Slow
2 8-10 per side Slow
Bridge + abduction
reps 4-6 per side
Tempo controlled
Set Reps Tempo
1 4-6 per side Controlled
2 4-6 per side Controlled