RevInMo: 3 Exercises for Hip Tension and Discomfort
Updated: Jul 23, 2020
More often than not, hip pain is not usually caused from the hip itself! It is typically a result of compromise from the joints upstream and downstream, that being the knees/ankles and pelvis/lumbar spine.
With increased demand from these associated joints through repetitive motion or poor movement patterns, the hip ends up receiving a lot of unnecessary work, eventually leading to pain, inflammation, reduced function and ROM, and more.
So here are a couple ways to improve hip tension and discomfort by strengthening and mobilizing the associated joints!
The only equipment needed is a stability ball.
Sit on top of the ball
Feet hip width distance apart, knees stacked above the ankles, feet pointed forward
Mind the other RevInMo Essentials in this position (abdominal hollowing, lift in the chest, shoulders down and back, floating the head)
Rock the pelvis side to side, trying to limit movement from the bottom of the rib cage up
Then rock the pelvis front to back, keeping your lower abdominals engaged and again, again limiting any extra movements from the upper or lower body
Combine these two movements to perform circles, alternating clockwise and counterclockwise
Sit on top of the ball, feet 2 times hip width distance apart
Toes pointed forward, knees tracking over your toes
Again, mind the other RevInMo Essentials in this position (abdominal hollowing, lift in the chest, shoulders down and back, floating the head)
Press off of one foot, that leg relaxes on the ball, and land on the other foot with the toes pointed forward and knees tracking over the toes
Press off the foot that is on the ground, and that leg relaxes on the ball as the other foot lands softly on the ground, again toes pointed forward and knees tracking over the toes
Rinse and repeat
Knees Side to Side (laying)
Lay on the ground with the ball at your feet
Walk your feet on the top front of the ball, knees and feet together
Press the soles of your feet into the ball, which lifts the pelvis off the ground
In this position, hollow your abs and then begin to bring your knees down to one side of the ball, rotating through the low back and hips (again, feet and knees stay together during this movement)
Bring your knees back up to the top, and then rotate your knees down to the other side of the ball
Rinse and repeat
If you want to learn more about RevInMo, be sure to check out the RevInMo Virtual Classes being held at 8am on Mondays. Check out this blog post to learn more.
Disclaimer: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.