Updated: Apr 21
It's time to get off the couch and get mobile! Let's show you how.
In this tutorial Master Jessee gives an introduction to some quick ways to improve hip mobility using a foam roller. Foam rolling is a great way to reduce restrictions in the myofascial system (muscles, tendons, and connective tissues):
BEFORE a workout to reduce injury by improving ranges of motion, reducing compensatory movement patterns, and improving body mechanics**
AFTER a workout to reduce post workout soreness.
For TISSUE RECOVERY on rest days.
Front of hip/thigh (hip flexors, quadriceps) 1-2min each side
Posterior hip (gluteals, piriformis) 1-2min each side
Medial/inner thigh (adductors) 1-2min each side
Lateral/outer thigh (lateral quad) 1-2min each side
**Don’t forget to TEST a movement or range of motion before you roll, and RETEST AFTER to see the benefits. A few minutes can really make a positive change!
Foam rolling - Self-mobilization on the foam roller can be quite uncomfortable at times, but please use common sense and stay within your tolerance. It should not be unbearable. If you are new to foam rolling, limit the amount of time to a couple minutes on problem areas and expect mild soreness the next day. Be consistent with a couple of minutes each day. You should notice less discomfort within a week on sensitive areas.
There are some precautions/contraindications for use of the foam roller. Check with your doctor if you are unsure. This list is not complete, but gives general guidelines. Do not perform without clearance from your doctor if you have: osteoporosis, a connective tissue disorder or joint hypermobility including last trimester of pregnancy, a bleeding disorder or take prescription blood-thinners, deep vein thrombosis, cancer or malignancy, or an open wound, tumor, recent injury, fracture, or surgery in that region.