Hip Balance and Mobility is key to injury prevention.   Hip imbalances can cause lower back pain, knee, and ankle pain.   Runners will experience pain and thus not perform well.   Lifters may not be able to squat to depth, pull from the ground, kneel, or rotate.   Seniors may succumb to falls. 

Before doing single leg and double leg activities, it is important to determine if you can balance on one leg.

Apparently, I had some issues with that!

On all of exercises these push heel into ground and maintain level hips

 |Balance on one leg|

Start out with a balance for 15/20 seconds and progress up to 30 seconds per side.

Once you can balance on one leg for 30 seconds dynamic components are added.

|Balance on one leg Forward and Backward|

Stand on 1 leg and move your leg forward and backwards.

Perform with good posture (do not lean backwards or forwards.

Raise the foot to the level that you can maintain control.

Work up to 30 seconds per side.

|Balance on one leg – abduction and adduction|

Stand on one leg and lift your leg to the side.

Lift with your heel, not your toe. Stay tight using the Glutes and maintaining balance.

Do not turn your foot out as it recruits other muscles in the hip.

Work up to 30 seconds per side.

|Balance on one leg – Tap in front and tap behind|

Stand on one leg and move your leg forward across the leg that you are balancing on.

Then swing it back in a controlled motion and tap in the back.   This motion is an arch.

Work up to 30 seconds per side.

Common Faults:

Drop Hip (leg upside is down lower than supporting leg)

Overcompensating – Hike hip up and leaning toward support leg

Can you balance for 30 seconds?  Post a video in the comments or DM me and I will post it.

Also tag a friend who could use this information

 Dr. McVey is a Doctor of Chiropractic, Diplomate in the American Board of Clinical Nutrition, specialist in strength and conditioning, and owner of The Warehouse Gym in League City, Texas.

 
  The Mission of Ageless Barbell is to provide information that seniors can use to thrive. Research has shown that aerobic exercise, strength, and flexibility training along with nutritious eating and healthy habits can allow us to stay active for a lifetime.