On Saturday, 11/16/2024, at 11:00 am, NESF member Dr. Maurice Disley conducted a free seminar on hip mobility at the gym. As I said beforehand, if you want to be injured more frequently, wish your guard was less effective, and/or don’t want better kicks, then this seminar was not for you. For me, the results were extraordinary.
The sole time I felt as dramatic an improvement in my body was coming out of bicep reattachment surgery a couple of years ago, and that was from whatever painkillers the anesthesiologist gave me. The drug effects were gone the next day. It’s been two days since the seminar, and my hips feel even more radically better than immediately after, both walking around and sleeping at night. I am enjoying so much more freedom of movement laterally that walking feels a little unmoored. And this is after one set of prehab exercises. I have the highest hopes for what I can do after several months three times a week, or whatever schedule is determined to work best.
As Dr. Mo explained, the hip is a dynamic joint with many degrees of movement, and requires a nice balance of stability and mobility to keep your range and strength at its peak when performing sports like jiu-jitsu, kickboxing, and mixed martial arts. Saturday’s workshop used several exercises to create “space” in the back of the hip for better movement with either rotation or flexing the hip. This allows you to improve your kick height, increase kicking power, as well as improve your guard retention, all without relying on using your hands to place them in certain positions. These movements can be improved upon and trained over time to keep you in the gym and thriving.
For those of you who didn’t make it, below are the four exercises covered. Obviously, a short video doesn’t do the material justice, but it at least gives you some idea as to the subject matter.
SL Bridge
2 sets of 15 reps each leg
Wall Referenced Kickstand Deadlift
2 sets of 8 reps each leg
Side bridge series
2 sets of 8 reps each side
Copenhagen Planks
2 sets of 20 seconds each side
Neglecting these movements creates patterns that place stress on specific areas that can lead to injury if left unaddressed. Injuries heal and pain can improve, but the absence of pain is not the presence of function. If you’re not addressing all of your deficits, then you’re never going to be physically prepared for the demands of your goals. The body is always moving towards the path of least resistance and it will play to its strengths. That means if you don’t ever address the problem areas, then you never get to utilize them efficiently again.
Dr. Mo is running a Combat Athlete evaluation special for $99 (regular cost is $250). There are only three slots left. The evaluation includes:
•Injury history analysis
•Total body movement analysis
•ROM, Mobility, Nerve, Strength and Functional Movement Assessment
•Complete report of findings and explanations
•Customized performance strength program for you to work on that specifically addresses your issue
• Sport-specific warmup and cool-down routine
•Custom step-by-step progression that helps you kick and roll without any limitations or pain.
To secure one of the few remaining spots, email Dr. Mo at elevationptp@gmail.com
For more information on his background and services, please check out Elevation Physical Therapy and Performance.