Mobility Tips – A quick fix to hip impingement – CrossFit South Jersey

Mobility Tips – A quick fix to hip impingement – CrossFit South Jersey

Hips still feeling tight after last week’s mobilization tips? Well, here’s another one comin’ at ya! Time to attack the source directly and clear that hip impingement!

#1 – HIP DISTRACTION

Hip Mobility CrossFit

Anchor a band at ground level to something sturdy – the rig, a pole, or anything solid that you can wrap around. Step into the band with one leg and put it high into your hip. Begin by turning away from the anchor point and walking forward to create tension. Head down to your hands and knees, allowing the band to distract your hip back into the socket (towards the anchor point – see picture). Slowly oscillate your hip back and forth. Don’t fight the band. Instead, allow it to pull your further into deep flexion.

Hip Mobility CrossFit

Add hip rotation by crossing your leg in front of your other leg, again allowing the band to do the work! Look for those tight corners by working your hip in different directions:

Hip Mobility CrossFit

Be sure to spend a few minutes on BOTH sides!

#2 – LYING HIP DISTRACTION

Hip Mobility CrossFit

Stay in the band after completing #1 from above, and turn over so that you are lying on your back, belly up. Keep your free leg flat on the floor and pull the leg in the band up towards your chest. Keep that leg extended, foot towards the ceiling and allow the band to pull your hip towards the anchor point.

You can also spend a few minutes pulling that leg across your body:

Hip Mobility CrossFit

Be sure to test and retest by standing tall and lifting your knee as high as you can:

Hip Mobility CrossFit

So next time your hips are feeling extra tight, be sure to give this gem a try. Let us know your results!

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