Hip Mobility With Bands

Dr. John demonstrating hip mobility with band doing the standing pigeon stretch

Ready to crush your squat goals without the annoying back pain?  Sometimes you need a little help to create some space in your joint.  To help create that space we are going to incorporate resistance band mobilizations.  Today, we’re diving deep into the world of hip mobility with bands – your ticket to a smoother, pain-free squatting journey.  Let’s go over the 3 exercises that are going to get us there!

Squat Pains

Tightness, limited mobility, and discomfort can turn your squat session into a struggle.  Low back pain is caused by a tight spine, hips, and glutes.  These 3 parts of the body are typically related to the other but can easily be remedied.  Your hip is a ball and socket joint.  When the muscles around it are too tight, there are a few things that can happen within the joint.  The ball might not move properly or the orientation of the ball in the socket might change resulting in rubbing or impingement.  Both of these things will cause discomfort and/or pain.  So how can we quickly and effectively impact this joint on our own?  Resistance bands!

Hip Mobility with Bands

Resistance bands are incredibly versatile and are going to help us combat hip tightness to alleviate your back pain.  For all 3 exercises we will use a resistance band.  We also need a bench or box.  When choosing a band, any will do!  It’s important to know how strong it is so you can have the proper tension.

Dr. John demonstrating the banded squats to improve hip mobility

 So, what is the proper tension?  You want to feel a significant pull in the opposing direction.  That being said, it’s really important not to get pulled off your axis.  That means no compensating with dropped or hiked hips.  If you feel like you’re going to get sling shot across the room it’s too much!  Keep in mind the orientation you have to the band.  Make sure you angle yourself that the band is pulling in the right way that it’s effectively opening up the joint!  Getting good tension without the proper orientation isn’t going to help.

The Exercises

Now, let’s get down to business. How exactly do you perform these hip mobility exercises with bands? It’s simpler than you think.

Dr. John is demonstrating hip rotations to help loosen the lower back and hips for banded hip mobilityPlace the band high on the thigh bone.  Once you have good tension, you’re going to twist from your hips, and pelvis to loosen the low back and hips.  Do 10 reps on each leg.  Do this on both sides!

Working on opening the hip for banded hip mobilityA twist on regular pigeon stretch.  This exercise is great to open up the hip and glute.  Make sure your hips stay even.  Don’t let one side drop or hike.  Hold each side for 30 seconds.

Banded goblet squats will help to improve range of motion while squatting.Directly apply banded mobilization to the squat itself by doing these goblet squats to a box.  This will help stabilize and strengthen the hips for your squat.  You can do this with or without weight!  Do 10 reps

Remember, proper form is key and consistency is your secret weapon for optimal results.

Watch This How To Video of the Banded Hip Mobility Exercises

Incorporating into Your Routine

Now that you’re armed with the knowledge and inspiration, it’s time to weave hip mobility with bands into your workout routine. These exercises are adaptable for all fitness levels and should be done before your squat session for optimal results!  What we encourage you to do is a pre and post test with a squat.  You can do your squat with or without a bar on your back but we want you to see the difference for yourself with the before and after test!  

Hip mobility with bands is a great tool to help address back pain in your squats. Consistency is key.  If you keep doing these exercises before every squat session (even every day) you will see improvement!  Your hips will thank you, and your squats will never be the same again.

Looking For More?

Dealing with more than the occasional zing?  This 4 week program will improve your spine mobility in 15 mins 3 days a week!  Mobility work doesn’t have to take forever when you’re targeting what counts.  Start MDRx Back today so you can feel relief tomorrow!

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