Hip opening mobility sequence
In this video Dr. Spina demonstrates a hip opening mobility sequence. The word mobility is highlighted due to the fact that in most cases, therapists and trainers incorrectly use the term to substitute ‘flexibility’ which is INCORRECT. Flexibility is the ability to passively achieve a range of motion across an articulation. Mobility = flexibility + STRENGTH ….and is thus the ability to actively achieve a range of motion across an articulation. The former, flexibility, provides little to know advantage during movement (ADLs or athletic)…whereas the latter has a direct impact on performance.
During this FRC hip mobility sequence, the movements are rotational in nature due to the fact that it is rotational movements/stretches/mobility exercises which best target the capsule itself as they do not increase tension in either the one or two joint muscles affecting a particular articulation (with the exception of the ‘Bear sit’ position seen in the video which is really a position working on RAILs (Regressive Angular Isometric Loading) training for the abductors of the hip).
F.R. ® Lower Limb certified practitioners may recognize the 90/90 (Question mark position) – utilizing PAILs/RAILs sets in these positions is a very effective way of increasing hip ROM. Of course with these we are also targeting the Gluteus minims of which the epimysial layer is continuous with the capsule itself.