This is Brent of the Brookbush Institute, and in
this video we're bringing you another
self-administered joint mobilization for
the hip. This particular joint
mobilization is an anterior to posterior
mobilization with hip flexion. It works
really good for anybody who you think
might have posterior hip tightness. This
would specifically be those with lower
leg dysfunction or lumbo-pelvic hip
complex dysfunction. It probably works best
for those individuals who have knees bow
out or the dreaded butt-wink that's
become such a big topic. It's that
early posterior pelvic tilt in the
descent of a squat, generally meaning
that you have a restriction in hip
flexion. I'm going to have my friend, Melissa,
come out. She's going to help me
demonstrate. Now, she's going to hook one
of these big one to two-inch thick
monster bands around a very low anchor.
Make sure the anchor is heavy and stable, and
it's not going to move. As she moves
close to it, she's going to loop the band
around the leg of the hip she wants to
mobilize. She's then going to use the
other leg to kind of scoot back with
this hip in flexion to get all the
tension she needs. Now, you guys need to
have the band as close to your hip as
you can. That means right up against
bikini line for girls, or brief line for
guys. Be very careful. These bands produce
a lot of tension. If you get any little
bit of skin from your gentler areas
caught in this band, you are going to be
speaking an octave higher. There is no
doubt. So, make sure the band is in a
comfortable position. It's not pinching
skin but is as close to your hip as
possible. You're using this opposite leg
to stay stable and keep the amount of
tension on the band. So, you guys can see
already, there's the anterior to posterior pull
on the hip joint. Now, we just have to
work on hip flexion with this
mobilization, and
we'll have completed this technique. Now,
unlike the other techniques I've shown
you guys where you kind of rock the body,
in this one you are going to be
responsible for mobilizing your leg. You
want to keep those acute variables in
mind. This is one to two pulses or
oscillations per second for 15 to 30
seconds, or 30 to 50 reps. It's only going
to be two to three inches, and you're
going to want to be doing that
oscillation at the very end of your hip
flexion range of motion. Melissa's
just a little slow here, if she can speed
it up a little bit, that would
be a nice tempo for an oscillation. I've
talked about it in a couple articles now, in
a couple previous videos, but you're probably
not going to feel a whole lot when you
do these mobilization techniques. I don't
want you guys going for that feeling of
an intense stretch, like you're doing a
hip flexor stretch or a lat stretch, or
that intense amount of tenderness, like
when you do a release technique. You're
probably actually not going to feel that
much when you're doing this, maybe just a
little stretch deep in your posterior
hip. After 15 to 30 seconds you're going
to stop and retest. So, if the reason you
did this was because your knees bow out
during an overhead squat, I'm going to go
ahead and have you do that overhead
squat again and see if your knees bow
out got better. Of course, if you have any
pain in your hip during this technique,
cease immediately. This does work pretty
good. Let me have you go ahead and switch
legs. We'll pretend that you have bilateral
problems.
As I mentioned before, this does work
pretty good for the butt-wink if your
butt-wink is coming from a restriction
in hip flexion, which it often is. So, once
again, Melissa's got a nice amount of
tension on this band. The hardest
thing, guys, I think is to get that
tempo and feel of what a mobilization
should be, which is a little
faster and a little smoother than I
think a lot of people do initially. This
does take a little bit of practice.
You're just going to do 15 to 30 seconds.
You're probably not going to feel much,
as I said. Then we would relax. You go
ahead and take the band off, and then we would
reassess. Guys, I hope you enjoy this
technique, a very easy technique, a very
effective technique. I look forward to hearing the
outcomes that you got. And I want to hear
about some broken records on squats and
a little less of that posterior pelvic
tilt that I know has been hurting some
of your guys' technique. Talk to you
soon.
you