The hip joints are some of the most flexible joints in the human body. Full ranges of motion that you should have in the hip joints are 125 degrees for flexion (knee to chest), 15 degrees for extension (leg going behind you), 30-50 degrees for abduction (leg going out to the side of you), 30 degrees for adduction (bringing leg toward opposite leg), 40-60 degrees for external rotation (rotating your thigh out) and 30-40 degrees for internal rotation (rotating your thigh in).

Loss of hip ranges of motion has been shown to correlate with lower back pain. Two of the most common deficits in hip ranges of motion that I see in the office is hip extension and internal hip rotation. A decrease in hip internal rotation will not allow your pelvis to rotate over the stance limb while walking, thereby limiting the coupling mechanics of the sacrum and lumbar spine. The lack of motion in the sacrum and low back may lead to degenerative changes and excessive compression of the facets on one side. Limitation of hip mobility can lead to excessive compensatory movement of the lumbar spine.

One of the major causes of hip joint range of motion loss is sitting. Sitting puts your hips into flexion and external rotation. This position will cause a weakness and shortening in the psoas muscles (hip flexors), weakness in the hamstrings as well as tightness in the hip external rotators. An asymmetry between sides in ranges of motion tend to exacerbate the problem.

Ok…so what can be done to prevent or fix the hip joints? See Part 2.

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