Mobilisation: Hip

Topic
Mobilisation of the joints / dynamic stretching
Auxiliary means
Ohne Hilfsmittel / klassisch / eigenes Körpergewicht
Body part
Lower body
Organization

Individual work

Duration (mm:ss)
01:00
Topic description

Sit on the floor with the upper body tilted to the side and supported by one or both arms or the forearm, the legs are placed on the floor at a right angle in the knee joint so that the lower leg of the front foot points to the side (thigh forwards) and the lower leg of the rear leg points backwards (thigh to the side) (90-90 position). From this position, perform some internal rotations of the front leg before performing some external rotations with the back leg. Then switch sides by tilting the upper body to the other side and changing the leg position.

Internal rotation of the front leg: support the upper body on the elbow of the lower arm, lift the lower leg of the front leg, keeping the thigh on the floor. Slowly release the lower leg from the floor and hold the raised position briefly before returning the lower leg to the starting position in a controlled manner. Repeat the movement several times. Variation: After lifting, slightly increase or decrease the angle in the knee joint.

External rotation of the rear leg: Keeping the upper body as upright as possible, lift the lower leg of the rear leg, keeping the upper leg on the floor. Similar to the internal rotation, the lower leg is slowly released from the floor and the raised position is held briefly before the lower leg is returned to the starting position in a controlled manner. The movement is repeated several times. Variation: Here too, the angle in the knee joint can be slightly increased or decreased after lifting.

Material

No material required

Pictures
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