Research outcomes have demonstrated that clients with femoro-acetabular impingement (FAI) have limited squatting motion compared to patients in a control group due to limited pelvic sagittal plane motion (Lamontagne et al. 2009). Squat depth has been improved post-surgically in clients with FAI as a result of reduced acetabular coverage and an improved pelvic posterior inclination angle (Lamontagne et al. 2011). Theoretically, improving capsular mobility (in cases of limitations) may be beneficial as it also improved sagittal plane motion. Therefore, this technique is likely most beneficial for the client with limited hip flexion motion in a loaded position (Reiman 2013).
Here are 2 additional ways you can improve hip mobility by moving your pelvis over your femur:
-Begin on your hands and knees in a quadruped position. Put the mobility band as close as you can to the hip joint.
-Allow the band to pull either laterally (as shown on the right) or inferiorly (as shown on the left).
-Sit back until the desired stretch is felt. You also have the option to rotate the hip into external rotation (pigeon stretch) or internal rotation.
-To progress this exercise go into a loaded position of a squat and attempt to go into as much hip flexion as possible. You can use a band to provide lateral traction in the hip if required. This will help you learn and maintain your new hip flexion range of motion.
Note: I like the quadruped position because your own bodyweight is providing the posterior glide of the femur on the acetabulum that will help with your hip mobility!