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Unlock Your Potential: The Martial Art’s Guide to Optimal Performance and Injury Prevention Through Essential Hip Mobility


man in brown t-shirt and brown pants lying on floor

Whether you compete in kickboxing, boxing, MMA, karate, taekwondo, judo, Brazilian jiu-jitsu, or any other martial art, hip mobility is extremely important. Hip mobility not only improves your ability to compete in these sports, but it also helps to prevent injuries. Many people believe that improving hip mobility has no significant impact on performance, but let us try to convince you otherwise.

The biggest complaint that we hear is that a lack of hip movement stops athletes from performing certain positions or tasks, such as head kicks, hip throws, or different types of guards in Brazilian jiu-jitsu. The lack of hip mobility can be frustrating. If you continue to try to perform these movements/positions repeatedly, your body will adapt through compensatory movements, which can subsequently create pain and injuries.

This isn’t taking life into account. If you work in a sedentary job, lift weights, and don’t regularly stretch, this can also subsequently increase stiffness around the muscles around your hip.

Let’s break down the muscles around your hip. You have your glutes, abductors, adductors (groin), hip flexors, hip extensors, and the lower back. That’s a lot of muscles that you need to stretch! We know what you’re thinking – to get a massage, but will you pay for a massage every week for a while?

The key is a simple hip mobility program. You should perform stretching consistently at least twice a week, especially if you do martial arts. Make it a routine after training to spend 15 minutes stretching. Different martial arts have different requirements and place different stress on the body. There are all sorts of resources out there, so there’s no reason not to do it.

Frog stretch, spiderman, hamstring, hip flexor stretch, shin box stretch, and cobra pose are just some of the exercises we recommend for hip mobility. Remember, mobile hips are good hips!

To book in with our physiotherapist Vin, who has a special interest in martial arts injuries click here now!

Read more….

To learn more about hip pain in martial arts, check out our blog HERE
To learn more about common martial arts injuries, check out our blog HERE
To learn more about body weight vs weight lifting in martial arts, check our our blog HERE

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