How to improve Hip Mobility
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Hips need more mobility?
The glute bridge is a classic movement to build strength in the glutes and hamstrings. Here are two variations of the bridge that encourage rotation of the hip joint in both directions (internal and external rotation) to help build strength in your deep hip rotators.
The first bridge variation is very much like a modified pigeon stretch for the glute/piriformis muscles. By putting them into a lengthened position, it allows you to strengthen the muscles in that position. In general, muscles have the ability to create the greatest amount of force when they are at their mid-length. The longer or shorter a muscle becomes, the harder it will be for the muscle to produce force. By putting the leg into this pigeon stretch position, you are strengthening some of these glute muscles in their lengthened position and other muscles in their shortened position. With continued activation and practice, this tells your nervous system that it is OKAY for your body to be in this position and you will gain strength and mobility (improved range of motion).
The second exercise is the opposite. You will be training some muscles in their lengthened state and some in their shortened state. You will also be heavily stretching the hip capsule which feels quite awkward. This feeling is normal. It should feel like a very deep stretch.
As long as you don’t experience any pinching/stabbing pains with these movements, you will do great!
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