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Mobility - Gentle Hip Distraction

Mobility and Recovery
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Mobility - Gentle Hip Distraction

Gentle Hip Distraction

This exercise can reduce reduce knee and hip pain by gently pulling on the joints to give them room to move.

IMPROVES: Knee and Hip pain caused by inflamation or arthritis. 

EXERCISE:

1. Put a band around your foot, then hook it under your heel.

hip-closeup1  hip-closeup2

 

hip-1

2. Prop your ankle on a foam roller and pull away from the band support to create some tension in the band. 

hip-2

3. Bend your free leg and pull your heel towards your body to promote a neutral postion in the pelvis and the spine. Lay back.  Relax and let the band pull your leg to distract the knee and hip joints.

hip-3

Credit: Becoming a Supple Leopard, Kelly Starrett MobilityWOD.com

 

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About the author

Leslie Buck

Leslie Buck

Tuhon Leslie Buck is the founder and CEO of the Tactical Arts Academy. Chief Instructor Leslie Buck has decades of experience in martial arts, self defense and fitness training. He holds the rank of Tuhon (grand master) in Filipino martial arts, and is a firearms instructor with many certifications. He has consulted as an instructor for the Philippine Armed Forces, the US Army and US Marines. Leslie also teaches law enforcement for many departments both large and small in Texas. With over 28 yars of experience, Leslie can help private citizens like you learn to protect themselves and get fit.

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