Name: Self-administered Hip Mobilization: Anterior to Posterior with Flexion
Uploaded: 2023-04-26T01:02:30.000Z
Duration: 5 min 3 s

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https://stream.mux.com/vwd5lmz1JyOXRwSJ1ywyei900V8Nh2cqvSYtHlZUib01Y.m3u8

Learn how to properly perform the self-administered hip mobilization (anterior to posterior with flexion) in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve hip mobility and joint range of motion. Enhance hip flexion while supporting optimal lumbopelvic alignment and joint mechanics with this targeted mobilization technique. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce hip stiffness, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Hip Joint Mobilization Technique

Demonstration of Anterior to Posterior Mobilization

Executing the Mobilization with Proper Mechanics

Assessing Effectiveness and Adjustments

Conclusion and Reassurance of Technique Benefits

Self-administered Hip Mobilization: Anterior to Posterior with Flexion

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

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Self-administered joint mobilizations for the ankle, knee, and hip. Addressing feet flatten, feet turn out, knee bow in, knee bow out, excessive forward lean, asymmetrical weight shift, and anterior pelvic tilt. Joint mobilizations and traction techniques for lower extremity and lumbopelvic hip complex dysfunction.

Joint Mobilizations: Lower Body (Self-administered)

Integrated functional anatomy of the hip joint - Bones, joints, palpation, ligaments, nerves, joint anatomy, joint actions, arthrokinematics, muscles, fascia, and range of motion of the hip joint. Highlighting the behaviors in postural dysfunction, lower cross syndrome, hip pain, hip impingement, low back pain, osteoarthritis, dysplasia, and common interventions for the hip joint.

 Hip Joint Anatomy (Pelvifemoral Joint)

Self-administered Hip Mobilization: Anterior to Posterior with Flexion:

 " to a stable object close to the floor.

Start in a long-seated position (legs straight), with the band draped over the thigh of the affected leg, and the foot of the contralateral leg against the object the band is affixed to.

Flex the hip and knee on the affected side through the band, and place the band as proximal on the thigh as can be achieved in this position (abutting the inguinal ligament).

Grab the knee of the affected leg with both hands, pulling the hip and knee into flexion as you lay back into a supine position.

Use the contralateral leg to push away from the object if necessary, until the contralateral leg is straight and there is sufficient tension on the band.

Use your arms to gently pull and oscillate as far into hip flexion as is pain-free.

Note: There is no benefit to forcing motion through a painful range of motion (ROM). If pain is felt during this mobilization, attempt the Self-administered Hip Mobilization: Lateral Distraction described above.

Continue oscillating 2 - 3", at a tempo of 1 - 2 oscillations per second, for 15 - 30 seconds.

Self-administered Hip Mobilization: Anterior to Posterior with Flexion

Self-administered Ankle Mobilization

Open Books - Self-administered Spine Rotational Mobilizations

Self-administered Hip Mobilization (Lateral Distraction)

Knee Mobilization

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