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Self-administered Hip Mobilization: Anterior to Posterior with Flexion
Self-administered Hip Mobilization: Anterior to Posterior with Flexion is an exercise technique designed to improve hip mobility. The technique involves lying on your back and bringing the knee of the affected hip up towards your chest, making sure to keep your weight evenly distributed on both legs. Once your knee is near your chest, you will slowly roll from your anterior pelvic region to your posterior pelvic region. When you reach the posterior side, you will extend your hip to a slightly flexed
Transcript
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This is Brent of the Brookbush Institute, and in
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...blank
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this video we're bringing you another
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self-administered joint mobilization for
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the hip. This particular joint
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mobilization is an anterior to posterior
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mobilization with hip flexion. It works
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really good for anybody who you think
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might have posterior hip tightness. This
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would specifically be those with lower
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leg dysfunction or lumbo-pelvic hip
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complex dysfunction. It probably works best
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for those individuals who have knees bow
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out or the dreaded butt-wink that's
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become such a big topic. It's that
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early posterior pelvic tilt in the
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descent of a squat, generally meaning
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that you have a restriction in hip
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flexion. I'm going to have my friend, Melissa,
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come out. She's going to help me
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demonstrate. Now, she's going to hook one
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of these big one to two-inch thick
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monster bands around a very low anchor.
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Make sure the anchor is heavy and stable, and
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it's not going to move. As she moves
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close to it, she's going to loop the band
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around the leg of the hip she wants to
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mobilize. She's then going to use the
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other leg to kind of scoot back with
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this hip in flexion to get all the
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tension she needs. Now, you guys need to
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have the band as close to your hip as
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you can. That means right up against
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bikini line for girls, or brief line for
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guys. Be very careful. These bands produce
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a lot of tension. If you get any little
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bit of skin from your gentler areas
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caught in this band, you are going to be
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speaking an octave higher. There is no
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doubt. So, make sure the band is in a
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comfortable position. It's not pinching
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skin but is as close to your hip as
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possible. You're using this opposite leg
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to stay stable and keep the amount of
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tension on the band. So, you guys can see
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already, there's the anterior to posterior pull
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on the hip joint. Now, we just have to
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work on hip flexion with this
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mobilization, and
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we'll have completed this technique. Now,
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unlike the other techniques I've shown
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you guys where you kind of rock the body,
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in this one you are going to be
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responsible for mobilizing your leg. You
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want to keep those acute variables in
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mind. This is one to two pulses or
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oscillations per second for 15 to 30
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seconds, or 30 to 50 reps. It's only going
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to be two to three inches, and you're
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going to want to be doing that
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oscillation at the very end of your hip
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flexion range of motion. Melissa's
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just a little slow here, if she can speed
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it up a little bit, that would
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be a nice tempo for an oscillation. I've
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talked about it in a couple articles now, in
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a couple previous videos, but you're probably
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not going to feel a whole lot when you
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do these mobilization techniques. I don't
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want you guys going for that feeling of
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an intense stretch, like you're doing a
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hip flexor stretch or a lat stretch, or
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that intense amount of tenderness, like
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when you do a release technique. You're
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probably actually not going to feel that
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much when you're doing this, maybe just a
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little stretch deep in your posterior
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hip. After 15 to 30 seconds you're going
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to stop and retest. So, if the reason you
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did this was because your knees bow out
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during an overhead squat, I'm going to go
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ahead and have you do that overhead
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squat again and see if your knees bow
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out got better. Of course, if you have any
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pain in your hip during this technique,
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cease immediately. This does work pretty
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good. Let me have you go ahead and switch
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legs. We'll pretend that you have bilateral
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problems.
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As I mentioned before, this does work
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pretty good for the butt-wink if your
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butt-wink is coming from a restriction
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in hip flexion, which it often is. So, once
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again, Melissa's got a nice amount of
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tension on this band. The hardest
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thing, guys, I think is to get that
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tempo and feel of what a mobilization
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should be, which is a little
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faster and a little smoother than I
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think a lot of people do initially. This
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does take a little bit of practice.
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You're just going to do 15 to 30 seconds.
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You're probably not going to feel much,
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as I said. Then we would relax. You go
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ahead and take the band off, and then we would
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reassess. Guys, I hope you enjoy this
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technique, a very easy technique, a very
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effective technique. I look forward to hearing the
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outcomes that you got. And I want to hear
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about some broken records on squats and
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a little less of that posterior pelvic
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tilt that I know has been hurting some
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of your guys' technique. Talk to you
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soon.
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