Lateral Hip Movement with Mobilization

Instructions

1. Anchor a super band securely at a low height.

2. Loop the band around the hip you want to mobilize so the band pulls that hip out to the side.

3. Get into a quadruped position facing away from the anchor so the band creates a steady lateral pull on the hip.

4. From there, sit your hips back into a child’s pose position.

5. Keep your knees positioned however your program prescribes, usually slightly apart for comfort.

6. Rest your hands forward on the floor and keep your chest relaxed.

7. Let the band gently pull the hip laterally while you settle into the stretch.

8. Begin slowly rocking your body forward and backward.

9. Move in and out of child’s pose using a smooth, controlled motion.

10. Come out of the position slowly and repeat on the other side if needed.

Common Compensations

• Do not let the band pull you into a painful position.

• Do not force your hips all the way back if you lose control or feel pinching.

• Do not shrug your shoulders or tense your neck.

• Do not rush the rocking motion.

• Do not rotate your trunk excessively to avoid the pull of the band.

• Do not hold your breath.

Extra Info

• You should feel a stretch or mobilizing sensation around the hip being pulled by the band.

• You may also feel a gentle stretch through the low back, glutes, or inner hip depending on your position.

• The rocking should feel smooth and relieving, not aggressive.

• This is usually meant to create space and improve comfort in the hip joint.

• You should not feel sharp pain, pinching, numbness, or tingling.