We sit, stand, walk, and possibly run during our day. All these activities move our hip joints in one plane of motion… forward and backward. However, our hip joints can do so much more! Include exercises and planes of motion in your workout routine to keep hips healthy, mobile, and strong!
The hip is a ball and socket joint that can move in three planes of movement:
- Sagittal plane – flexion and extension (moving leg forward and backward)
- Frontal plane – abduction and adduction (lifting leg to side and bringing back to center)
- Transverse plane – internal and external rotation
Exercise the hips using the Smart Hurdles. Don’t worry… you don’t need to be a track star to use these hurdles! Step over them, squat low under them, or stand next to the hurdles and circle the leg over them. Check out this Prism Fitness video to see hurdle hip exercises in action!
Foam rolling is another way to keep hip joints moving freely. Studies have indicated short bouts (1 session for 30 seconds) of foam rolling can be done to help increase joint range of motion (ROM). Foam rolling for longer periods after exercise has been shown to help reduce delayed onset muscle soreness (DOMS).
The Smart Foam Roller has exercises printed on the fabric cover so there’s no guesswork involved! To target the hip flexors, lay face down on the roller supporting body weight with the arms (as shown on the Smart Foam Roller for foam rolling the quads). Turn the body slightly to target tight areas of the hip flexors. It may also help to bend the opposite knee for support.
Try incorporating hurdles and foam rolling for mobile and healthy hips!