Droppin that #tbt post for ya. After I posted Daily Maestroism #253, I got an email asking about ways to actively work on adductor mobility and it reminded me of this drill I was working on earlier in my hip rehab. Quadruped rocking with with hip abducted (progressing to active hip abduction contraction) is probably one of my favorite ways to go after mobility in that area. While I don't demo the adductor focus as much in this particular video, active ABDUCTION will help improve that adductor mobility. Two sides of the same coin.
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More work on the hip. Everything is better when done at the beach.
Quadruped hip abduction is one of my favorite drills. But when you do it with a straight leg, you increase the lever arm, active insufficiency becomes a real thing, and even initiating the movement can be super hard.
The first few reps of the clip show me performing the movement with the knee extended, and we see that I don't get all that much height/range of motion. While this is totally fine, a way to amp this up and start exploring end range is to start with the knee bent, and THEN straighten the leg once in that fully abducted position as demoed in the last few reps.
The goal is to shift the weight as little as possible (yes, I know I moved, I'm human ?), breathe throughout the entirety of the movement, and try not to die from getting a hip cramp ?
This one definitely gets spicy, but if you don't own your end ranges, you're asking for injury, and if you're already injured, then your asking to stay that way.
Give it a shot and lemme know how it goes. Trust me, being at the beach definitely makes it suck just a little less.
@kzappa, ponytail just for you ?
Like it? Repost it. Don't understand it? Hit me up and get #Maestrofied.
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