PART 1: HIP MOBILITY FOR INJURY PREVENTION
So typically exercises are restricted to numerous types of the identical actions. Whether or not it’s power coaching involving squats or cardio exercises involving operating, we have a tendency to only deal with unilateral actions which might be routine and simple to carry out. Whereas this will likely assist construct power to sure elements of your physique, you may very well be weakening different elements making your self extra weak to harm.
IT’S ALL IN THE HIPS
One in every of your most weak areas of harm are your hips. Your total decrease physique connects together with your core and again via your lumbo-pelvic hip advanced. Your hips are used for just about all the things and we seldom give it some thought; sitting, standing, driving, strolling, dancing, balancing… sure, all the things we do (or not do) impacts our hips. So if it’s vital to strengthen your hips, it’s completely crucial you deal with purposeful actions so your hips can transfer the way in which they’re designed – in all instructions.
Damage prevention for the hips requires commonly incorporating particular hip mobility workouts together with different power work and stretching. This routine focuses on strikes designed to strengthen the smaller muscle tissues supporting your joints to spice up your general mobility, stability, and suppleness. We might be utilizing the leg pulley attachment in your Whole Fitness center.
HIP MOBILITY EXERCISES FOR INJURY PREVENTION
Focus: to enhance hip mobility, stability, flexibility, and forestall harm
Accent: Leg Pulley
Physique Place: Aspect Mendacity
NOTE: The workouts on this sequence make the most of the leg pulley attachment. Due to this fact, either side will must be arrange and executed the identical for symmetry. Be aware that working from aspect mendacity requires a number of core stabilization whereas isolating one leg via area. When creating hip power, execute the actions in a gradual, managed manor to get probably the most out of the train.
• Medium Incline (modify on your power degree)
• Join Leg Pulley Accent to the glide board
• Reference: “how to set up and get on/ off the glideboard with the leg pulley”
• Perform each exercise slowly with control.
• Perform 5-10 reps per exercise and on both side.
• Focus on stabilizing the core for best results.
• Utilize a breath that moves with your body’s movement.
Side Lying Leg Pulley Exercises:
1. Hip circles (both directions)
2. Leg lifts
3. Leg kick front
Be sure to check out the video to learn how to perform these side lying hip strengtheners with the leg pulley on your Total Gym.
Stay tuned for Part 2 to discuss mobility to improve stability and flexibility.
Stay strong & mobile,