Panel Discussion: What techniques do you use to increase hip mobility?
Trainer Talk: What exercises or techniques does our panel use to increase hip mobility? I look forward to hearing from Derrick Price , Marty Miller , Eric Beard , Scott Lucett , Rodney Corn and all of the other trainers who keep us thinking. Special thanks to Scott Pullen for his contributions to our last discussion.
Moderated by Brent Brookbush DPT, PT, MS, PES, CES, CSCS, ACSM H/FS
This Panel Discussion was originally posted on my facebook page - https://www.facebook.com/brent.brookbush - on June 16th, 2010
Derrick Price, June 16, 2010 at 11:32am: I mainly use Mobilizers. They can create both stability and mobility around multiple joints with one movement, plus they do so in 3 planes of motion and 3 dimensions.
Marty Miller, June 16, 2010 at 11:45am: I use a lot of foam rolling first. I hit the adductor magnus and piriformis for sure from there I do the appropriate static stretches the client may need. Then i like to do some active range of motion for hip IR and ER (windshield wipers are great). From there I bring in some more dynamic motion, hip swings, lunges, etc in all 3 planes of motion. Start at a moderate speed and then go to as dynamic as they can control.
Dan Daly, June 16, 2010 at 11:49am The hip is the most stable joint in the body and conversely often the most immobile. This is compounded a sedentary, desk jockey clientele. I like to start with hip mobility drills in my dynamic warm up. With beginners I stick with frontal and sagittal plane movements. Hip swings - forward/back, side to/side, Toy Soldiers, Split squats, Spider lunges, Pigeon variations(could be considered transverse due to external rotation??), and Lateral band walks. I progress some of the unilateral movements with a transverse rotation and or loaded as part of there resistance program.
Marty Miller, June 16, 2010 at 1:10pm: I use a lot of foam rolling first. I hit the adductor magnus and piriformis for sure from there I do the appropriate static stretches the client may need. Then i like to do some active range of motion for hip IR and ER (windshield wipers are great). From there I bring in some more dynamic motion, hip swings, lunges, etc in all 3 planes of motion. Start at a moderate speed and then go to as dynamic as they can control.
Mikal Payne, June 16, 2010 at 2:30pm: Hip mobility, OK, start with a form roller, some slow static stretching, now some hip swings(front and back, inside and outside) weight machine-abduction and addiction.
Scott Pullen, June 16, 2010 at 2:58pm: SMR is a favorite. Foam roller or firm med ball
Brent Brookbush, June 16, 2010 at 8:50pm Hey DP,
Hey since "Mobilizers" is not a common term in the fitness industry could you give our readers a couple of examples.
Brent Brookbush, June 16, 2010 at 8:52pm: For the panel, there are samples of static release, active release, static flexibility, active flexibility, and dynamic flexibility mentioned above. How do you decide when to use each technique? Do you have a preference?
Rodney Corn, June 16, 2010 at 9:26pm: Mobilizers are a hybrid of active stretching - they are NOT active stretching but would fall into this category in the traditional fitness setting.
They utilize SLOW, SUBTLE, RHYTHMICAL, 3-dimensional motion - this is to effect the fascial tissue properties relative to other surrounding tissue. Fascia does not have the same characteristics as muscle tissue and therefore requires a different technique. (FYI - static forms of stretching can also have an impact on fascia for more plastic changes).
Here are a few quick basic examples of mobilizers:
//www.youtube.com/watch?v=TElLOwP8ohQ
//www.youtube.com/watch?v=dWbUrlkAvpo
Derrick Price, June 16, 2010 at 10:40pm I'll perform mobilizers before, during and/or after a workout. I will choose a particular mobilizer based on what needs mobilizing (MOVE assessment) AND what type of movement we plan on going through in the workout. So if we are going to perform numerous ground based exercises in the routine, I'll do more ground based mobilizers. My preference depends on how I'm feeling/moving on a given day.
Eric Beard, June 17, 2010 at 9:50am: Soft tissue work on the adductor complex/TFL and piriformis if needed is a good start. Then I enjoy using modified Yoga poses/longer duration static stretches then transitioning to activation/active stretches and dynamic movements from there. Some core activation (abdominals) seems to help make it stick better as well.
Brent Brookbush, June 17, 2010 at 10:06am What about self-administers mobilizations? I personally have been experimenting with release, static stretching, and then various techniques to try and "mobilize" the SI joint. It seems to me that hip mobility is greatly affected if the SI joint gets stuck. Anyone else have any specific techniques.
Rodney Corn, June 17, 2010 at 10:08pm: If you would like a DVD on Mobilizers to find out more about them, how to use them and what movements to use - contact PT on the Net at 720-489-0294 and ask for the NEW Mobilizer DVD from Ian O'Dwyer - tell them Rodney Corn sent you. Thanks everyone ;-)
Derrick Price, June 17, 2010 at 10:18pm: Rod, That DVD is so spankin new I don't think it's out yet on PTontheNET. You can contact Scott Hopsonscotth@ptaglobal.com to get a copy.
Rodney Corn, June 18, 2010 at 10:59am: Here is a link to a sample of the Mobilizers DVD…
//www.youtube.com/watch?v=9nk2dmkqYnQ
Brent Brookbush, June 18, 2010 at 11:25am: Just to wrap up this post… Some important texts for building your knowledge on flexibility and the myofascial system.
The NASM's - Essentials of Corrective Exercise, or Essentials of Performance Enhancement Training - are a great introduction and summary to various flexibility techniques. The latest edition of these books are a quantum leap from great to just incredible.
Tom Myer's… Anatomy Trains - Great information on the fascial system, although refering to the video by Rodney Corn's is likely the best way to learn the use of this info.
Michael J. ALter, Science of Flexibility: Third Edition. It's a great textbook on the science of flexibility. Discusses the research and applicable physiology in depth.
Leon Chaitow, Muscle Energy Techniques… Great summary of research concerned with both his techniques (similar to PNF) and myofascial work.
And of course the classic work on myofascial pain…. Travell and Simons. Myofascial Pain and Dysfunction… Much of what we do with foam rolls is derived from this text. Very expensive, very deep, but essential if you are pursuing a career in corrective exercise and or rehabilitation.
Does the panel have any other books to ad?