The following drills will address tissue extensibility issues as well as motor control issues. Doing this will help you improve your hip mobility and KEEP IT without having to spend your precious time holding static stretching
- Child pose with IR: most people lack internal rotation control during their squat. When you lack this range or motion it will decrease the stability you can produce to drive out of the bottom of the squat. This is when we will see an excessive “kneeing out” at the bottom of the squat to try and increase depth and stability in the hole.
- Adductor quad rock back: This stretch is great because you are helping to improve your ability to move into hip flexion as well as getting some input into the adductor muscle group. This muscle group as well as the hip flexors tend to take over stability of the pelvis during squats. We want to make sure they are getting just as much attention as the hip flexors.
- Controlled step down: this drill is one of my favorite drills to prescribe because it will help improve mobility and strength. Sometimes the reason why people lack mobility in their squat because their brain is unable to control the depth they are trying to achieve. If this is the case the brain will keep you from moving into that range to try and protect the body from injury. Because of this concept if we teach the body how to control that end range of motion it will actually increase that mobility without doing any passive stretches. Check out this article for more information on this concept.
Based on the nature of these mobility drills try to utilize these as a cool down or on a rest day. This is because they are more like “stretches” and “mobilization”, these are better utilized after your workouts to help down regulate your central nervous system and decrease tension from possible compensations during your workouts.
Watch the video below for a more in depth explanation of these drills and how to implement them into your routine
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