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Self-administered Hip Mobilization: Anterior to Posterior with Flexion

This instructional video teaches you step-by-step how to perform a self-administered hip mobilization technique from anterior to posterior with flexion. Learn how to use foam rollers, pillows, and other home tools to improve hip mobility and reduce pain.

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Transcript

00:04 - 00:06This is Brent of the Brookbush Institute, and in
00:06 - 00:07this video we're bringing you another
00:07 - 00:09self-administered joint mobilization for
00:09 - 00:11the hip. This particular joint
00:11 - 00:13mobilization is an anterior to posterior
00:13 - 00:16mobilization with hip flexion. It works
00:16 - 00:18really good for anybody who you think
00:18 - 00:22might have posterior hip tightness. This
00:22 - 00:23would specifically be those with lower
00:23 - 00:25leg dysfunction or lumbo-pelvic hip
00:25 - 00:29complex dysfunction. It probably works best
00:29 - 00:31for those individuals who have knees bow
00:31 - 00:33out or the dreaded butt-wink that's
00:33 - 00:36become such a big topic. It's that
00:36 - 00:39early posterior pelvic tilt in the
00:39 - 00:42descent of a squat, generally meaning
00:42 - 00:44that you have a restriction in hip
00:44 - 00:45flexion. I'm going to have my friend, Melissa,
00:45 - 00:47come out. She's going to help me
00:47 - 00:50demonstrate. Now, she's going to hook one
00:50 - 00:52of these big one to two-inch thick
00:52 - 00:56monster bands around a very low anchor.
00:56 - 00:59Make sure the anchor is heavy and stable, and
00:59 - 01:02it's not going to move. As she moves
01:02 - 01:04close to it, she's going to loop the band
01:04 - 01:08around the leg of the hip she wants to
01:08 - 01:10mobilize. She's then going to use the
01:10 - 01:13other leg to kind of scoot back with
01:13 - 01:16this hip in flexion to get all the
01:16 - 01:18tension she needs. Now, you guys need to
01:18 - 01:21have the band as close to your hip as
01:21 - 01:23you can. That means right up against
01:23 - 01:26bikini line for girls, or brief line for
01:26 - 01:29guys. Be very careful. These bands produce
01:29 - 01:33a lot of tension. If you get any little
01:33 - 01:37bit of skin from your gentler areas
01:37 - 01:39caught in this band, you are going to be
01:39 - 01:41speaking an octave higher. There is no
01:41 - 01:44doubt. So, make sure the band is in a
01:44 - 01:46comfortable position. It's not pinching
01:46 - 01:48skin but is as close to your hip as
01:48 - 01:51possible. You're using this opposite leg
01:51 - 01:54to stay stable and keep the amount of
01:54 - 01:56tension on the band. So, you guys can see
01:56 - 01:59already, there's the anterior to posterior pull
01:59 - 02:02on the hip joint. Now, we just have to
02:02 - 02:05work on hip flexion with this
02:05 - 02:08mobilization, and
02:08 - 02:10we'll have completed this technique. Now,
02:10 - 02:12unlike the other techniques I've shown
02:12 - 02:14you guys where you kind of rock the body,
02:14 - 02:16in this one you are going to be
02:16 - 02:21responsible for mobilizing your leg. You
02:21 - 02:23want to keep those acute variables in
02:23 - 02:26mind. This is one to two pulses or
02:26 - 02:29oscillations per second for 15 to 30
02:29 - 02:33seconds, or 30 to 50 reps. It's only going
02:33 - 02:35to be two to three inches, and you're
02:35 - 02:36going to want to be doing that
02:36 - 02:39oscillation at the very end of your hip
02:39 - 02:43flexion range of motion. Melissa's
02:43 - 02:45just a little slow here, if she can speed
02:45 - 02:48it up a little bit, that would
02:48 - 02:52be a nice tempo for an oscillation. I've
02:52 - 02:54talked about it in a couple articles now, in
02:54 - 02:56a couple previous videos, but you're probably
02:56 - 02:59not going to feel a whole lot when you
02:59 - 03:02do these mobilization techniques. I don't
03:02 - 03:03want you guys going for that feeling of
03:03 - 03:06an intense stretch, like you're doing a
03:06 - 03:08hip flexor stretch or a lat stretch, or
03:08 - 03:12that intense amount of tenderness, like
03:12 - 03:13when you do a release technique. You're
03:13 - 03:15probably actually not going to feel that
03:15 - 03:17much when you're doing this, maybe just a
03:17 - 03:19little stretch deep in your posterior
03:19 - 03:23hip. After 15 to 30 seconds you're going
03:23 - 03:27to stop and retest. So, if the reason you
03:27 - 03:29did this was because your knees bow out
03:29 - 03:31during an overhead squat, I'm going to go
03:31 - 03:32ahead and have you do that overhead
03:32 - 03:34squat again and see if your knees bow
03:34 - 03:37out got better. Of course, if you have any
03:37 - 03:39pain in your hip during this technique,
03:39 - 03:42cease immediately. This does work pretty
03:42 - 03:44good. Let me have you go ahead and switch
03:44 - 03:46legs. We'll pretend that you have bilateral
03:46 - 03:49problems.
03:50 - 03:52As I mentioned before, this does work
03:52 - 03:54pretty good for the butt-wink if your
03:54 - 03:56butt-wink is coming from a restriction
03:56 - 04:00in hip flexion, which it often is. So, once
04:00 - 04:02again, Melissa's got a nice amount of
04:02 - 04:05tension on this band. The hardest
04:05 - 04:07thing, guys, I think is to get that
04:07 - 04:10tempo and feel of what a mobilization
04:10 - 04:15should be, which is a little
04:15 - 04:18faster and a little smoother than I
04:18 - 04:20think a lot of people do initially. This
04:20 - 04:22does take a little bit of practice.
04:22 - 04:24You're just going to do 15 to 30 seconds.
04:24 - 04:25You're probably not going to feel much,
04:25 - 04:30as I said. Then we would relax. You go
04:30 - 04:34ahead and take the band off, and then we would
04:34 - 04:36reassess. Guys, I hope you enjoy this
04:36 - 04:38technique, a very easy technique, a very
04:38 - 04:40effective technique. I look forward to hearing the
04:40 - 04:43outcomes that you got. And I want to hear
04:43 - 04:47about some broken records on squats and
04:47 - 04:49a little less of that posterior pelvic
04:49 - 04:51tilt that I know has been hurting some
04:51 - 04:52of your guys' technique. Talk to you
04:52 - 04:55soon.
05:01 - 05:03you

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