Hip Mobility Series Part 1 – The Z Sit Transition

Hip Mobility Series Part 1 – The Z Sit Transition
TRAINER TUESDAY: This months # trainertuesday will be covering 4 different hip mobility movements to help with internal and external rotation as well as flexion and extension of the hips. (For more info on the importance of proper hip mobility read down below) Hip Mobility Series – Part 1 The Z Sit Transition: Sit on the floor and place your right leg out bent at 90* and your left leg to your side at 90* as well creating a Z from the right leg’s foot calf thigh left leg’s thigh Be sure to place the right leg’s knee against the sole of the left leg’s foot (this makes a Z Sit instead of a 90/90 Sit…important distinction) Now place your hands behind you to brace yourself, and try to sit upright as much as possible. While bracing yourself with your abs engaged, shift leg positions over so the left leg now takes the position the right leg had and vice versa. Alternate side to side for 15-25 repetitions on each side readjusting when necessary and maintaining an upright upper body with your abs engaged. Hip mobility importance: Our hips were designed to generate a lot of power and stability for the rest of our body. So functional hips and surrounding muscles are key for athletes when it comes to power generation as well as the average person for long lasting general joint health and movement into our older years. Unfortunately when we sit for prolonged periods of time, or don’t keep the responsible muscles and joints working, we create a weakness that our lumbar spine and knees try to take on. This is actually a great adaptive defense mechanism we have. When one limb or joint is injured our adjacent limb or joint takes over. However, this isn’t supposed to be a long lasting solution. When we do this on the long term, we create problems elsewhere, which is why knee pain and low back pain is so prominent nowadays. Original article and pictures take http://atyourdoorpt.com/?story=hip-mobility-series-part-1-the-z-sit-transition site