Unleash Your Hips: Master Your Mobility from Home!

Ever wondered if your hips are holding you back? Whether you're an avid runner, a dedicated lifter, or simply someone who wants to move with greater ease, hip mobility is a cornerstone of overall physical well-being. Restrictive hips can impede your athletic performance, increase your risk of injury, and even make everyday movements feel like a chore.

The good news? You can easily assess your hip health from the comfort of your own home with just a few simple tests. Let’s dive in and unlock the secrets your hips might be keeping!

Understanding your hip mobility isn't just for elite athletes; it's crucial for anyone looking to improve their quality of life.

Our hips are complex joints, capable of a wide range of motion, and they play a pivotal role in everything from walking and running to sitting and standing. When they're tight or weak, other parts of your body, like your lower back or knees, often pay the price.

Here are three insightful tests you can perform today to get a clearer picture of your hip mobility and identify areas that might need a little extra attention:

1.

The Thomas Test: Unmasking Tight Hip Flexors

Tight hip flexors are incredibly common, especially for those of us who spend a lot of time sitting. The Thomas Test helps identify if your hip flexors (muscles at the front of your hip) are shortened, which can pull your pelvis forward and lead to lower back pain.

To perform this test, sit on the edge of a sturdy table or bed. Lie back, pulling one knee towards your chest until your lower back is flat against the surface. Observe your other leg: if your thigh lifts off the table, or your knee extends straight, it suggests tightness in your hip flexors. Ideally, your thigh should remain flat on the table, and your knee should be bent at approximately a 90-degree angle.

This test can reveal limitations in both your iliopsoas (primary hip flexor) and rectus femoris (quad muscle that also crosses the hip).

2. The 90/90 Hip Internal/External Rotation Test: Your Hips' Full Range

This test is a fantastic way to gauge the rotational capacity of your hips, which is vital for dynamic movements and stability.

Sit on the floor with both knees bent at 90 degrees, one leg externally rotated forward, and the other internally rotated behind you. Your front shin should be parallel to your body, and your back thigh should be parallel to your front shin. Try to sit upright and comfortably in this position without leaning back or to the side.

Now, without using your hands, attempt to lift your front knee off the ground (external rotation) and then your back foot off the ground (internal rotation). Difficulty with either indicates restrictions in that specific range of motion. Ideally, you should be able to comfortably hold the 90/90 position and initiate movement from both directions.

3.

Hip Flexor Strength (Leg Raise Test): Are They Strong Enough?

While often overlooked, strong hip flexors are just as important as flexible ones. Weak hip flexors can contribute to instability and hinder your ability to lift your legs effectively, impacting activities like running or climbing stairs.

For a simple assessment, lie on your back with one leg straight and the other knee bent. Try to lift your straight leg off the ground, keeping your knee straight and only lifting as high as you can without arching your lower back. You're looking for control and the ability to lift your leg a few inches off the ground without significant strain or compensatory movements.

If your leg feels heavy or your lower back arches immediately, it suggests your hip flexors might need strengthening. A common benchmark for good hip flexor strength is being able to hold your leg up at about 10-15 degrees off the floor for a few seconds.

These tests are powerful diagnostic tools, providing insights into potential imbalances or restrictions in your hips.

Remember, they are self-assessments, not medical diagnoses. If you consistently find significant limitations or experience pain, it's always wise to consult a healthcare professional or a qualified fitness expert. However, for most, these tests are an excellent starting point for designing a targeted mobility routine.

Incorporating stretches and strengthening exercises based on your findings can significantly enhance your movement capabilities, reduce discomfort, and set you on the path to happier, healthier hips!