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Banded Hip Mobility

I was first introduced to banded hip mobility through Kelly Starrett Supple Leopard Book and also when I started training at Elite Sports Performance.  Over the last couple of years this has become even more popular with almost every gym, crossfit studio and exercise health professional (osteopath, physiotherapist, chiropractor, exercise physiologist) incorporating bands into their clients mobility/flexibility or movement prep programs.

Below are some examples of my favourite banded hip mobility drills.  Make sure you get yourself a band with at least 5 – 6 cm in width and one that will provide enough tension to help facilitate a better band hip mobility drill.

Band Hip Mobility Drill 1 – Band pulls medial with the outside band leg parallel to the tension pull.

Band Hip Mobility









Band Hip Mobility Drills 2 – Kneeling Hip Flexor Stretch Position With Anterior Band Pull

Band Hip Mobility









Band Hip Mobility Drill 3 – Kneeling Hip Flexor Stretch Position With Posterior Band Pull

Band Hip Mobility









Band Hip Mobility Drill 4 – Hamstring Focus

Band Hip Mobility









These are just a few simple examples of how the bands can be used as a tool to help facilitate a different stretch around the hip complex.  There are many other different versions out there being used, but these are the ones that I have found most useful.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy.

Principle Four Osteopathy is one of Melbourne City CBD and Docklands leading osteopathy clinics.  We provide a range of services that includes hands on manual therapy, exercise prescription for rehabilitation, strength and conditioning and performance, functional movement screening and ergonomic risk assessments.

If you would like to find out more about our practice, please check us out at www.principlefourosteopathy.com.   Appointments can be made by calling 03 9670 9290 or booking online at www.principlefourosteopathy.com.