Hip mobility is kind of a big deal. When the hips do not move like they are supposed to, the knees and low back get crushed, you gait starts to change and everyday activities become far more challenging than they need to be.

It is only a matter of time until one, or both, of them start to hurt. 

 Look at all this fun that can go wrong.

Look at all this fun that can go wrong.

The good news, with a little bit of work you can maintain, of get back, your hip mobility. 

One of the ways we can do this is with the Spiderman stretch. I have it on good authority that this is, in fact, how Spiderman maintains his ability to scale walls and look super limber doing it.

Start with the first position and see how it feels. If you are getting a mild-to-moderate stretch in the glute area on the front leg and the front of the hip on the back leg, then do not progress.

The video below has the initial position and two progressions. 

This is an excellent movement for mobilizing and stretching the hips. Start with the first position and progress to the others as needed. Remember, focus on a mild-to-moderate intensity in the hip and glute area when performing these. Start in a pushup position. Bring one leg forward to the outside of the arm. In the second video, bend the elbow and try to get it as close to the floor as you can. In the third video, rotate the arm up towards the ceiling. Make sure to rotate the body, not just the arm. One way to help do this is to keep your eyes on your hand. The arm should not travel where the eyes cannot follow it.

This movement can be added to a warmup you are already doing or could be a standalone movement.

Give it a try and let me know what you think.

Until next time,

Dr. Tom

Related articles:

Stop stretching your tight muscles.

How to train around pain.

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