OpinionsFit to FunctionMobilize those hips

Mobilize those hips

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Everyday I see people of different build and body type, some of them with movement restrictions. Some are rigid, lack coordination, and most are really out of shape. 

A majority of our fellowmen believe that simply taking a walk in the park or doing household chores can already be “exercise”. 

In truth, casual walking is not even considered an exercise. We do it every single day to get us from one Point A to Point B. 

But as human beings, we need to move in multi-plane, and involve more than one body part. 

For Part 2 of the series on mobility, the hip joint will be our focus. It is a joint so significant in movement fluidity. When we speak of  hip joint mobility, it also relates to triggering the hip flexors. 

Having a tight hip is equivalent to having tight hip flexors. 

In most sports, the hip plays a vital role in the kinetic movement because this is the joint that links the upper body and the lower body. The body is designed to move like a chain. Therefore, in every movement, the joints must move together as one, in relation to the muscle groups within the kinetic chain. 

Since the hip is in the middle of the chain, it is necessary that it works in excellent level to support and absorb impact whatever movement is required. The hip joint can’t work alone in this mobility factor. It needs the support of  flexible hip flexors during movement. 

Actually, there are groups of muscles involved i.e. gluteal group, but in this series, we will only target the hip joint and hip flexors working together. This is the primary reason why we need a dynamic warmup. Prepping for any physical activity or warm-up must in fact be movement preparation in relation to the specific training or sport. It should begin from joint mobility to muscle flexibility. Warm-up the muscles through some plyometrics to support the central nervous system preparation (CNSP).

You might be asking why CNSP is a necessary part of the warm-up phase. Movement requires mind control. You shouldn’t just move without neural control, without being mindful in every move. 

No matter how physically ready our bodies are, there should always be the element of control. The complexities of dynamic movement that our body is capable of will also increase our susceptibility to injuries over time.

The different muscle groups and joints in our body must work as one. Kinetic Link Training (KLT) is a system of integration of using the body’s kinetic chain to produce movement. 

Every movement has a specific range of motion. One good example of KLT is putting a limit to every joint mobility, and the muscles flexion and extension 

Overdoing movement without control will ultimately result in injuries. 

The hip, being the middle joint, plays a vital role in movement fluidity from the upper limbs towards the lower limbs, passing all throughout the kinetic chain. 

There is no such thing as skipping a joint or muscle groups in a chain. It is a continuous chain. 

There are situations wherein movement becomes awkward or it becomes painful to move or the body has restrictions. Example are knots in the muscles. A tight hip will trigger knots in the surrounding muscle groups (i.e. pelvic region). 

Since joints and groups of muscles work together in a chain, then it must train together as one. 

Mobilize your joint through dynamic mobility movements and meticulously perform myofascial release on the muscles to maintain excellent flexible muscle fibers.

In household chores, recreation, or in sports that requires higher demand of mobility and flexibility, always be mindful of your hips. Many people fail to consider that it is part of the core. A vital joint and a linking joint to produce more power in whatever movement our work or sport requires.

HIP: Highest Integration Point. You read that first here in Fit to Function. 

Promise me you’ll mobilize that hip.

_________________________________

Author’s email: [email protected]

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