I caught a video clip of a strength coach going through a series of hip mobility drills and stretches designed to increase hip range of motion to improve squat performance.
I applaud his intent but question the effectiveness his exercise technique.
When you’re performing mobility drills or even simple stretches, you must not only attend to which joints you’re trying to move but also those that you’re trying NOT to move.
Try this example.
Lie on your back and pull your knee to your chest as tight as possible. You should feel a stretch in your glutes and maybe in your hamstring.
Now my question to you: Did you feel your back flatten toward the floor?
This stretch is designed to improve hip flexion flexibility RELATIVE to flexibility of the spine. If you felt your spine flatten (reduced lordosis), you not only stretched the hip but also the lower back. In doing so, the relative flexibility is unchanged and your gains will be limited. You can also perpetuate low back pain this way.
Now perform the knee to chest stretch but this time work to keep the lumbar spine in its natural lordosis. Your hip flexion will seem limited because the spine is no longer moving, however, you will be targeting the increase in mobility of the hip more effectively.
Especially during more dynamic mobility drills there will always be required elements of stability that are essential to proper exercise performance and effectiveness.
Bill