< strong>Improve hip abduction mobility: two recommended actions!
Hip abduction range of motion is very important in sports. Sufficient hip abduction range of motion is one of the important conditions to help you perform sports or training safely and smoothly!
Insufficient hip abduction range of motion can easily lead to your inability to achieve good posture during sports and training, and at the same time, there is a risk of injury
The most common include: chronic or acute Groin strain: collapsed arches or flat feet; during lower limb training, it is difficult to turn the knees toward the toes, or it results in an X-shaped leg or knee valgus posture, which brings the risk of injury to the knee joint
Open your hip joint
There are two keys to determining hip abduction range of motion: sufficient strength of the agonist muscles (abductors), and flexibility of the antagonist muscles (adductors)! And most people will have tight adductors!
Today I want to introduce you to two great actions. Help everyone stretch tight adductor muscles!
Action 1: Kneeling Child’s Pose
Main stretch Kneel down on your knees closer to the groin, use a towel on your knees (to facilitate sliding), keep your torso stable and your spine neutral!
Open the hip joint (abduct to the side), feel the stretch of the adductors, then flex the hip and push back to extend the hip joint!
Action 2: Horizontal side squat
Mainly stretches to From the middle of the thigh to the knee
Kneel on one leg, open one leg to the side, then bend your hip and sit back!
Pay attention to shifting the center to the hip joint and feel the stretch of the adductors! Slowly open your hip joints!
Tip:
You can do static stretching for 1-2 minutes, or dynamic forward and backward movements 15 to 20 times.
Pay attention to keeping your arms straight, placing your palms on the ground, maintaining a neutral spine, and then sit with your butt towards your heels.
It can be used as a warm-up before training and as part of daily targeted training! Help you restore hip mobility