¿RIGIDEZ de CADERA? Haz estos 9 EJERCICIOS y Recupera tu MOVILIDAD Total

SIGN UP FOR FREE HERE 👉 https://fisioterapiatualcance.com/sem... VIDEO OBJECTIVES 🎯 Improve hip mobility in all ranges of motion: flexion, extension, abduction, internal rotation, and external rotation. 🎯 Reduce hip stiffness that makes everyday actions like tying your shoes or getting out of the car difficult without feeling like a rusty robot. 🎯 Learn specific and technically correct exercises to protect the lower back and avoid compensatory movements. 🎯 Establish a clear and safe exercise schedule to work on mobility several times a week without overloading the joint. EXERCISE BENEFITS Working on hip mobility not only improves your range of motion but also reduces strain on the lower back, prevents groin pain, and improves your quality of movement when walking, bending, or playing sports. A mobile hip distributes loads more effectively, optimizes the function of the iliopsoas, glutes, adductors, and deep rotators, and reduces the risk of compensatory movements that lead to lower back pain. Furthermore, regaining internal and external rotation is key to preventing joint blockages and improving pelvic stability. In other words: more mobility, less stiffness, and fewer excuses not to move. DESCRIPTION The hip is a ball-and-socket joint that requires mobility in multiple planes. When one of these movements is lost, the body compensates. And who usually pays the price? Exactly: the lower back. Chronic lower back pain is often related to a lack of mobility in hip extension or rotation. In this routine, you will learn flexion exercises such as supine knee-to-chest raises, prayer position exercises, and active leg raises to strengthen the psoas. These movements improve the ability to flex the hip without causing anterior impingement or overloading the groin. We also work on the famous 90-90 exercise, a fundamental exercise for regaining internal and external hip rotation. This movement not only improves joint mobility but also has a direct impact on lower back health. If your hip doesn't rotate, your back will do it for you. And believe me, it's not a good idea to delegate that work. We also include the piriformis stretch to enhance external rotation and release tension in the deep gluteal region, something especially useful for people with radiating pain or a feeling of posterior blockage. For internal rotation, we use a specific side-lying exercise with elevated support, excellent for activating deep muscles and progressively increasing range of motion. We don't forget hip abduction, working both on all fours and in the butterfly position. These exercises stretch the adductors and improve the ability to move the leg away without restriction. Finally, we address hip extension by stretching the psoas muscle in the kneeling position. This exercise is key in cases of hip osteoarthritis, groin pain, or anterior stiffness. Proper hip extension allows for a greater range of motion and reduces lower back strain. This hip mobility routine is designed to be performed on the floor with minimal equipment: a mat, a cushion, and a book. You don't need sophisticated machines or unusual contraptions. Just consistency, proper technique, and a little patience. If you're looking for exercises to improve hip mobility, relieve stiffness, reduce lower back pain, or complement your training, this complete sequence will help you safely and progressively regain range of motion. Remember that mobility isn't gained overnight. It's built through repetition, control, and adequate rest. The joint needs stimulation, but also recovery. So don't do it once and expect miracles. This isn't magic; it's applied physiotherapy. DOSAGE 🔹 For exercises held in a static position or with small, controlled bounces: ✅ Hold for 30 seconds per side or perform 30 small, controlled movements. ✅ Rest and repeat for 2 to 4 sets per side. 🔹 For the hip extension exercise with psoas stretch: ✅ Perform 10 controlled repetitions. ✅ Rest for 30 seconds between sets. ✅ Complete 2 to 4 sets per side. 0:00 INTRO 02:59 SUPINE KNEE TO CHEST 04:40 HIP FLEXION ON ALL FOURS (PRAYER) 05:58 SEATED ACTIVE LEG RAISE 07:40 90/90 HIP ROTATIONS 08:56 90/90 STRETCH WITH TRUNK FLEXION 10:43 PYRAMIDAL STRETCH WITH STRAP 13:01 SUPPORTED SIDE-LYING INTERNAL ROTATION 15:01 ABDUCTION ON ALL FOURS WITH POSTERIOR SHIFT 16:08 BUTTERFLY (ADDUCTOR STRETCH) 17:35 LUNGE STRETCH 22:44 FAREWELL