Mike Boyle said, "The key to hip mobility is to get the right muscles moving the hip joint, and to decrease the movement of the lumbar spine as a substitute for hip movement." In other words, to keep back pain away, you have to tackle the issues, right at the hip.
Here's a test to see how you're doing with hip mobility:
- You should be able to bend forward with a flat back while on two feet, and even more importantly, on one foot.
- From standing, you should be able to pull your knee straight up until your thigh is parallel to the ground, with your foot dorsiflexed (pulling your toes to your shin) and lined up directly below the knee. Do this for 10 seconds (unsupported) with your hands at your sides.
- Make sure you can side-step with a band or onto a box, emphasizing eccentric control (lowering yourself down off the box or returning the trailing leg with the mini band.)
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