Hip Stability

Ball and socket joints have a large range of motion (ROM) which is good, but can be dangerous. Flexibility and mobility are things that if you don’t use them, you lose them. Because of the complex nature of the hip joint with the muscles, tendons, ligaments and fascia that crisscross it, we can lose that mobility quickly. In addition, when improving our fitness we always want “stability before mobility.” The hips are definitely made for mobility, but we often have injuries, pain or issues with unstable hip joints.

(Images: https://www.physio-pedia.com/Hip_Anatomy)

As you can see, there are many parts and pieces that hold the hip in place. In addition, the pelvis is the center fulcrum of the body designed to carry and transfer weight. Things can go wrong above or below the hip.

To keep the hip stable and healthy, there are several exercises you can do to strengthen these smaller ligaments, tendons and muscles. For all of these exercises-keep the core engaged!

1. Hip abduction: Standing tall, with control, swing leg out to the side with foot flexed. Option 2: to hit glute medius, rotate the whole leg from the hip with the heel on top.
2. Hip extension: Standing tall, with control, swing the leg straight back to target glute maximus.
3. Hip adduction: Standing tall, with control, swing the leg across the midline of the body with foot flexed.
4. Hip flexion: Standing tall, with control, swing leg forward with tight quad and core stability.

For additional exercises or progressions, contact our MoveWell staff!