Mobility: "Leg Swing"
Straight up & back followed by front
Side 90° followed by back diagonal.
OBJECTIVE: Open hips & improve hip
Stand upright with feet close
Assume 1-leg balance stance then swing
one leg up and back with knee and leg straight; repeat; change angle of
Do all reps with one angle before
changing positions i.e. straight up and back, front 45°,
then go to other leg.
Perform 3-5 reps for each angle on
Tips: A good exercise for easing into hip mobility
and hip stability work. If you can't balance with the dynamic swinging,
just hold onto a doorway or pole. You can also limit the range of motion
and speed a bit to make it easier. For more challenging work, kick the leg
higher and faster with greater range of motion.
This is a highly recommended exercise
for increasing the stability of the hips which will then help minimize or
eliminate knee problems, etc. It also makes a great dynamic warm-up
exercise before running or hard leg workouts. If you have problems with
the Drop Lunge
in the Dynamic Warm-Ups, the Leg Swing would be a good substitute. The
main problem I see with this one is that people don't have enough balance or
hip stability to stay upright when they start dynamically swinging the
leg--but just modify by holding onto something until you have enough
capability to do it on one foot and leg.
Mobility Exercises (Organizer List Only)
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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