Prevent Injury with This Great Hip Warm Up – Swing Kicks (for Hip Mobility)

The Swing Kicks for hip mobility will work your glutes, hip complex and core, and is a great warm up to prevent hip injury. This is a beginner exercise, however, should be performed on a stable surface prior to using StrongBoard Balance. This exercise is primarily for the glutes, and hip complex but will also strengthen the entire core musculature.

Mike Curry ACE CPT, CES, and SBB Inventor
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Steps

1. Begin with StrongBoard Balance in lateral position and place your right foot across the center of the StrongBoard platform, covering the logo.

2. Step up onto the platform. Standing leg has slight bend in the knee but stays in same position throughout exercise. Keep spine erect and abs braced. Swinging leg is straight. Knee joint is showing no movement. Ankle is Dorsi-flexed throughout movement.

3. Holding this position and hinging forward from the hips, swing your leg out in front of you, straight leg high kick (hip flexion). Immediately, let the leg drop and swing behind you, like a pendulum (hip extension). Keep hips square and glutes engaged.

4. Repeat for desired number of repetitions or duration. Switch legs and repeat.

 

Tips

Keep abs braced during the entire movement. Stabilize hips through dynamic portion of exercise. The swing should be in the sagittal plane. For more of a challenge you can add weight. You can also slow tempo of swing.

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StrongBoard Balance® utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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Hip Rotations for Tight Hip Flexors

Hip Rotations are a great exercise for tight hip flexors! Add StrongBoard Balance Board to the mix for additional benefits, like improving balance and increasing core strength.

1. Turn StrongBoard Balance so that it sits lateral to your stance.

2. Place your right foot over the StrongBoard Balance logo (lengthwise) so your foot is centered on the platform.

3. Step up so that your left foot is now off the ground.

4. Keeping a slight bend in your right leg, keep your suspended leg straight, and begin to move your left leg in a circular motion, moving from back to front.

5. Repeat for desired amount of repetitions.

6. Switch legs and repeat 1-5.

Tips: Please try this exercise on the floor before proceeding to an unstable platform. Hip rotations around a stability ball work just as well. For more of a challenge and using an adjustable bench, you can to raise bench higher and higher for bigger rotations.

StrongBoard Balance utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

Order now!