Review the hip mobility exercises before proceeding to Lesson 3.1. The sample exercises show movement options in various planes and different positions that can be used in appropriate SilverSneakers class formats. You will have another opportunity to review the videos in the Resources section of this course.
The hip joint is a ball and socket joint and has potential mobility in all three planes of movement. The frontal plane divides the body front to back. Hip actions in this plane of movement are:
- Abduction – movement away from the midline of the body
- Adduction – movement toward the midline of the body
Following are examples of hip abduction and adduction:
- Seated or standing – ball squeeze between thighs (adduction)
- Standing
- Side leg lift (abduction lifting leg away from body; adduction returning leg towards the body)
- Step touch (abduction stepping out; adduction stepping in)
- Plie squat (abduction lowering; adduction returning to standing)
- Alternating side tap or jumping jack (abduction out; adduction in)
- Hands and knees – “fire hydrant”
- Side lying – side leg lift (abduction lifting leg away from body; adduction returning leg towards the body)
The sagittal plane divides the right side and left side of the body from midline. Hip actions in this plane are:
- Flexion – decreasing the inner angle of the joint
- Extension – increasing the inner angle of the joint
Following are examples of hip flexion and extension:
- Seated or standing
- Walking (flexion/extension)
- Knee lift (flexion)
- Standing
- Long leg tap back or lift leg towards back (hip extension)
- Heel taps front
- Squat (flexion/extension)
- Lunge (flexion/extension)
- Hands and knees
- Bird dog
- Donkey kick
- Heel push back
- Prone
- Alternating leg lift
- Cobra pose
- Supine
- Single knee to chest or double knees to chest
- Alternating toe taps, leg extension
- Bridge
- Standing
- Hip circles
- Single leg circle (bent knee and straight leg)
- Rotate from the hip pointing toes inward, then outward
- Rotational squat/lunge
- Side lying – clam shell
- Supine
- Double leg hip rotation
- Butterfly (open close)
Isolation exercises often focus on a singular plane of movement. For example, in a seated leg extension, movement occurs in the sagittal plane. Functional movement training incorporates motion in all three planes, improving strength and mobility, and more accurately replicating daily activities. Successful movement is only possible with sufficient mobility in this joint. For example, a traditional squat primarily works in the sagittal plane of movement, building strength in flexion and extension. This strengthens the muscles we would use to get on and off a chair. By varying the squat alternating side to side and doing a rotational squat, we can work in all three planes of movement, increasing strength in flexion and extension, adduction and abduction, and rotational movement patterns. This is important to help us get in and out of a car seat, which also requires abduction and rotation to get out of the car.
Balanced hip mobility and stability results from total-body strength and movement training. SilverSneakers classes have been designed to include gait training, static and dynamic balance, total-body strength, and flexibility training. Program your exercise selection using all planes of movement.