The Mobility Exercise Trainers Swear By To Improve Hip Mobility

Introduction

Having good hip mobility is crucial for overall health and physical performance. Tight hips can lead to back pain, knee injuries, poor posture, and limited range of motion. The good news is there are effective hip mobility exercises that can help improve flexibility and function.

What Is Hip Mobility and Why Is It Important?

Hip mobility refers to the ability of the hip joint to move freely through its full range of motion. Good hip mobility allows you to squat, bend, twist, reach, run, and perform various physical activities without restriction or compensation from other areas of the body.

Limited hip mobility is extremely common, often due to prolonged sitting, lack of movement, tight muscles, injuries, and poor posture. Lack of hip mobility affects gait, increases injury risk, and reduces athletic capability and quality of life.

The Founder Hip Mobility Exercise

The founder is a versatile hip mobility exercise that improves range of motion and stability throughout the hips. It was popularized by physical therapists and is commonly used by trainers as well.

To perform the founder:

Kneel on ground and place one leg straight out in front with knee and foot flexed.
Keep torso upright and slowly lean hips forward, feeling stretch in front of extended hip.
Go down as far as flexibility allows while keeping back neutral.
Hold for 30-60 seconds and repeat 2-3 times on each side.

Benefits of The Founder for Hip Mobility

Here are some of the main benefits of the founder exercise:

Improves hip flexor flexibility – Great for opening tight hips from excessive sitting.
Enhances range of motion – Allows you to squat and bend deeper with better form.
Decreases lower back pain – Reduces pull on spine from stiff hips.
Prepares body for activity – Excellent dynamic warm-up before workouts.

Modifications and Progressions

There are a few ways to modify the founder to increase/decrease difficulty:

Use cushion or mat under knee for comfort.
Place hands on front thigh for support.
Extend arm overhead to increase challenge.
Only go down as far as you can while maintaining neutral spine.
Do gentle rocking motions to improve range of motion.
Hold a weight plate for added resistance (advanced).

FAQ

How often should I do the founder stretch?

Aim for 2-3 sets per side at least 3 times per week to see good improvements in flexibility. Daily practice provides maximum benefit.

Should I feel pain doing the founder?

You should feel some discomfort and stretching sensation, but no sharp or intense pain. Back off if any pinching, cramping or numbness occurs.

Can I overstretch my hips doing mobility exercises?

It’s uncommon, but overstretching can lead to muscle strains or ligament sprains. Increase range slowly and stop if you feel pinching or sharp pain on inner thigh or groin.