Pulse Routine: Hip Mobility

Hip Mobility Pulse Routine

This guide is designed to help you create strong and mobile hips. Strengthening the gluteus muscles and your core will give your body the ability to release the hips. If your hip flexors feel tight, but you still have decent mobility; the problem is likely overworked and underactive muscles.

If you’ve been having trouble with gait, hip mobility, or balance for a long time with little success, this guide is for you. Counteract weakness caused by sitting, as well as strengthen the muscles that are most important for hip functioning. Sitting for long periods keeps your hip flexors contracted and your gluteus muscles underactive.

 

1. Warm-Ups

If you have tightness in any part of your hips before exercise, place the devices there.

Setting Used: Warm-Up Type 2

Use for 5-10 Minutes.

 

2. Hip Flexor Stretching

    Setting Used: Warm-Up Type 1 

    • Kneeling Hip Flexor Stretch - Front Hip Flexor

    Hold the stretch for up to 30 seconds

    Keep your back straight and engage your core

    Shift your weight forwards to deepen the stretch

     

    • 90-90 Stretch - Side Hip Flexor

        Hold the Stretch for up to 60 seconds

        Perform 2 reps each side

        Lean forward while keeping your spine straight to deepen the stretch

         

        3. Counteract Sitting Damage

        Sitting for long periods can leave your glutes underactive and your hips contracted and weak. Use these settings on days where you are sitting for an extended time.

        1. Release your Hips

        Place on the side of your hips

        Setting Used: Warm-Up Type 2

        Use for 5-10 Minutes twice a day while standing or walking around 

        2. Activate Glutes

        Place on the glute muscle

        Setting Used: Performance -> Glute Medius

        Use for up to 10 minutes for every 2 hours of sitting

         

        4. Strengthening Exercises

          Setting Used: Rehab -> Strength Training -> Training

          1. Psoas March - Video


            15 Reps each side - 2 Sets

            Using a band around your feet. Stabilize yourself against a wall. Alternate raising and bending your legs so your knees are in line with your hips and your legs are bent 90° at the top.

            Key workout in improving hip flexor function for basic movement

            2. Dead Bugs - Video

            15-20 Reps each Side - 2 Sets

            Lying on your back, lift your knees so they’re above your hips. Bend your legs at a 90° angle. Extend your arms out in front of you. Lower your right arm and lower leg until they are right above the floor. Bring them back to the starting position. Repeat for the other arm/leg. Aim for each rep should take at least 4 seconds.

            Beginner Friendly, helps to stabilize the core and the lower back

            3. Scorpions - Video

            8-15 Reps each side - Up to 2 Sets

            Lay on your belly, with your legs slightly bent. Flex the top of your glutes, bringing your legs up to a 90° angle. You should feel this at the top of your glutes.

            Strengthens the glutes and improves functionality of rear hip flexors

            4. Half Kneeling Pallof Press - Video

              8-15 Reps each side - Up to 3 Sets

              Press with the band at a distance that starts to activate your stabilizing muscles. Stabilizing the body should be the main focus, the actual pressing is secondary.

              Helps to strengthen the hip adductors function in stabilizing the body

                

              5. Recovery

              After your workout, use these settings to help promote recovery and reduce any aching.

              Setting Used: Recovery Type 1&3

              Use Recovery Type 1 for general improvements such as blood flow and mobility.

              Use Recovery Type 3 for a deeper recovery if you find your hips aching more frequently.

              Place the devices on the affected part of your hips.