There are various ways in which one can self-mobilize their hip joint. Achieving optimal client outcomes can be achieved with self hip-mobilizations (Weight et al. 2012). The goal here is to improve hip capsule and connective tissue mobility.
1. Assess your current hip flexion mobility by using the inclinometer on your smartphone within the compass application. You can use this feature to objectively measure your hip flexion range of motion.
2. Tie a band around a stable surface on one end and bring it as close as you can to your hip joint on the opposite end (feel free to pad the band with a towel if the band alone irritates you). Scoot yourself back until you feel a strong pull from the band. Using a band here will help clear some space in the hip joint -- improve the hip joint's ability to glide properly.
3. Bring your hip into as much pain-free flexion as your hip will allow. You can hang out at the end or oscillate back and forth.
4. Play around with moving your hip into Internal or External rotation as well. Find whichever restriction works best for you.
5. Re-test your pain-free hip flexion mobility with the inclinometer to assess if you have made improvements in your range of motion.
6. Preserve this range of motion with exercises that put you into this newly acquired end range hip flexion.
Note: It is important to understand that this is NOT appropriate for anyone with hip mobility deficits. This is why it is important to seek a skilled clinician to consider if mobilizations are warranted. When hip mobility deficit is due to bony morphologic changes, mobilization may be INAPPROPRIATE.
Tag someone that needs some more hip mobility!