The ability to rotate the hip in closed chain positions is essential for athletic performance and functional reaching. This exercise offers the ability to work on mobility and stability in the hip of the lead leg.
Execution:
Begin in a traditional split squat position with the left leg forward. Using a dowel for support in the right hand for balance, reach the left hand across the body and down toward the floor (left hip external rotation). Pause at the bottom and then return to the start position. Perform 10 repetitions. Next, switch the dowel to the left hand and side of the body, while reaching the right hand across the body and toward the floor (left hip internal rotation). Pause at the bottom and return to the start position. Perform 10 repetitions.
Note: Do not force through painful range of motion. The goal is to improve mobility without compensatory movement or losing balance. Perform 1-2 sets on each side.
Progressions:
1. Two-hand reach without upper body support
2. Single-arm reach without upper body support
Application:
This exercise series will facilitate closed chain hip mobility and stability. Using upper body support will bias mobility over stability. The progressions allow for increasing stability challenges to improve hip strength and dynamic stability. Keep in mind that limited hip mobility can create undue stress above (lumbar spine) and below (knee) which is magnified with sports.
While rotational sports such as golf and tennis require significant rotation, other sports and recreational activities that include throwing (baseball/softball/discus/javelin), passing (basketball/football) and shooting (lacrosse/hockey) all require adequate and stable hip mobility to optimize performance and reduce injury risk.
In addition to sport, this exercise simulates everyday life which often requires reaching movements across the body in different planes such as lifting/placing items, doing yard work or carrying out specific tasks in the workplace.
