ALIGN | Hip Mobility Protocol

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One of the most consistent questions I receive on Instagram is ‘how do increase hip mobility?’

 

This is a 5 video series to get you well on your way to pelvic liberation…

 

First Thing, All Hips Are Not Created Equal

There is some debate on whether the full range of a deep squat is in fact healthy for everyone, the answer of course is… it depends.

You can hear renowned spinal expert, Dr. Stuart McGill, go into detail about the variance between eastern and western hip sockets on Episode 155 or 109.

A semi-common term thrown around among weight lifting circles is the ‘Celtic hip’ or ‘Scotish hip’ in relation to their limited range of motion due to deep hip sockets (acetabulum).  These folks will tend toward less hip flexibility but do quite well in power lifting competitions. Here’s an image I borrowed from Dr. McGill.

If we jump to the eastern side of Europe, we see a higher concentration of Olympic lifters emerge and a different hip anatomy to match. Eastern Europeans tend to have a shallower hip socket, leading to greater hip range of motion and greater proficiency at a complex movement like a snatch exercise (also, a greater likelihood of hip dysplasia). Here is Jerzy gregorek from Episode 149 demonstrating some Eastern European movement potential.

Here’s a basic series of movements that will be allies on your journey of hip mobility…

Pigeon Stretch

Goblet Squat

Gut Mobility

Wall Hip Stretch

How to Foam Roll Hip (Correctly)

Practice these movements daily for 30 days, you WILL see dramatic results or your money back.

The post ALIGN | Hip Mobility Protocol appeared first on Align.

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