What you need to do for a Pain Free Squat: Part 3 of 4
Welcome back to the Squat Series! Be sure that read part 1 and 2, as it all connects together and creates a work sequence from the ground UP.
Part 3: HIPS!!
Maybe you have read my previous posts about the hips- and if so- you already know I am ALL about Hip Mobility.
If not- all good too.
What you need to know- is that Hip Joints have to rotate Internally and Externally AND glide in order to allow motion into a Deep Squat!
Part 3: HIPS!!
Maybe you have read my previous posts about the hips- and if so- you already know I am ALL about Hip Mobility.
If not- all good too.
What you need to know- is that Hip Joints have to rotate Internally and Externally AND glide in order to allow motion into a Deep Squat!
If there is limitations in these motions, then sitting on the floor will be difficult, getting your foot on top of the opposite knee while seated will be difficult, and you guessed it- squatting will be difficult.
What it will feel like? It can feel like a front hip pinch when bending too low, chronic feeling of tight hips, achy butt, and/or a waddle-like walk!
Follow Along in this video to learn how to assess, mobilize and exercise your way into more mobile Hips!
Self Assess: hip flexion control in supine knees to chest
1st Movement:
Hips: Isometric hold hip flexion.
5 full breaths, 5 times
2nd Movement:
90/90 Hip Mobility (grab a couch cushion or pillow to make it possible for those with tight hips)
5 full breaths with movement 5 times, each side
Lead leg External Rotation
Trail Leg Internal Rotation
Side bending in 90/90
Integrate Day 1- 3: Exercise: Thigh stretch
Get moving today and see how you feel- I promise you will feel a sense of relief in your hips! I use these moves daily to help treat my patients out of back pain, hip pain and become more agile for life!
Follow along for the last part coming up next in this blog series!
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xx- Christa Ordonez, PT, DPT
Your PT and Pilate Bestie