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4 point kneeling hip mobility exercises

  • Flexibility
  • Intermediate
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This video demonstrates how to perform 4 point kneeling hip mobility exercises to improve the flexibility in your hip joint.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. These exercises are great closed chain exercises to improve hip joint mobility and flexibility
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. For all exercises you will be in 4 point kneeling with your hands below your shoulders and your knees below your hips
  4. Your spine should be straight and stay this way throughout the exercise
  5. Hip Flexion:
  6. From the 4 point kneeling start point, take the leg not being stretched back slightly as to slightly straighten the hip
  7. Next rock your weight slowly backwards as to take your bottom towards your heel on the leg being stretched
  8. Once you reach the required stretch position then slowly return to the start point and repeat for 10 repetitions
  9. Hip Abduction:
  10. From the 4 point kneeling start point, slightly widen your knees apart then rock your pelvis over to one side but keep your back and pelvis level throughout, you should feel a stretch in the groin of the leg that you are moving away from
  11. Once you reach the required stretch position then slowly return to the start point and repeat for 10 repetitions
  12. Hip Adduction:
  13. From the 4 point kneeling start point, rock your pelvis over to one side but keep your back and pelvis level throughout, you should be limited by the movement of the hip that you are moving towards
  14. Once you reach the required stretch position then slowly return to the start point and repeat for 10 repetitions
  15. Repeat all of the exercises that you need to improve. Perform them lightly but with a high frequency at around 4-6 times per day

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  • Talke Clinic

  • 113 Chester Rd, Talke, ST7 1SB
  • Stoke Clinic

  • Samien Fitness, 38 Yeaman St, ST4 4AP
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