Physio’s corner: How to improve hip mobility

This article endorses and features content from Sophie’s free eBook on hip mobility. 

We’re all aware that having limited hip mobility can be linked to back pain (at least, I hope we are all aware), though it is not the only factor.

Last season (2023-24), I commonly saw people suffering with lower back and hip pain. This caused the feeling of stiffness and not being able to maintain or even get into certain positions like the catch or a deep squat.

A short recap on mobility

In a previous article, we discussed what hip mobility is and why it is important. Just to recap: mobility is the ability of your joints to move freely and effectively through full range of motion. 

Mobility and flexibility are not the same thing. Where mobility focuses on joints and their ability to move, flexibility focuses on the the ability for muscles to lengthen and the coordination of muscle pairs.

Hip mobility: the basics (6 movements, 4 are focused in the rowing stroke)

In most sports, hip mobility plays a key part in unlocking more athletic potential.

First, here’s a quick biomechanics lesson. The hip joint is a ball and socket joint: the ball is the top of the femur (thigh bone); the socket is part of the pelvic. When the hip moves, the ball and socket will articulate with each other.

Six movements can occur at the hip joint: flexion, extension, abduction, adduction, internal and external rotation. During the rowing movement flexion, extension, internal and external rotation occur.

Our hips are at the top of our legs and connect our legs to our torso. As I have said before and undoubtedly will say again: nothing in our body works alone. Your ankle, knee, pelvis, and spinal mobility will all influence your hip mobility. 

Impacts of having bad hip mobility 

Without adequate hip mobility, you may struggle to reach full compression at the catch, apply power efficiently, and possibly even start to develop new movement patterns that compensate for your limited hip mobility. 

A common one I see in clinic and in movement screenings is that limited hip mobility can lead to more load being transferred in the lower back and can result in lower back pain and injuries. The same can be said for people compensating by overreaching at the catch and getting upper back pain or shoulder pain.

My free eBook on hip mobility

I have been using this with my athletes at Thames Rowing Club this year and it has received brilliant feedback. I am now sharing Version II with you so you can make the most of your performance this season. My eBook contains some educational content, mobility routines, and my favourite exercises to do, and can be downloaded via the link at the top of this article.

For more information or advice, please contact @sophiehudsonphysio

Diagrams credit @sophiehudsonphysio

About The Author

Sophie Hudson

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