03/03/2022
Tight hips when squatting?
Pinching/nipping sensation in your hips at the bottom of a squat? 💥
Give these banded joint mobilisation (BJM) exercises a go in your warm up, in between sets or both! 👊
How do these exercises benefit mobility?
- The band creates space in the hip joint capsule by separating the femur (thigh bone) and acetabulum (hip socket)
- Increased space allows more synovial fluid (lubrication) to enter the joint to reduce friction
- Increased synovial fluid = reduced friction = increased mobility 😁
Note: these exercises compliment other strategies that improve mobility e.g. foam rolling, active stretching etc and should be used in combination with each of these techniques for optimal outcomes 👍
Visit the following article for more information on how BJM exercises improve hip joint mobility:
- Guillot, A., Kerautret, Y., Queyrel, F., Schobb, W., & Di Rienzo, F. (2019). Foam Rolling and Joint Distraction with Elastic Band Training Performed for 5-7 Weeks Respectively Improve Lower Limb Flexibility. Journal of Sports Science & Medicine, 18, 160-171.
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