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Submission: On May 18 via manual from US — Scanned from CA
Submission: On May 18 via manual from US — Scanned from CA
Form analysis 10 forms found in the DOM
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<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="FJ" type="radio" name="country_code" value="FJ">
<label class="disclosure-list__item--label" for="FJ">Fiji (FJD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="FI" type="radio" name="country_code" value="FI">
<label class="disclosure-list__item--label" for="FI">Finland (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="FR" type="radio" name="country_code" value="FR">
<label class="disclosure-list__item--label" for="FR">France (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GF" type="radio" name="country_code" value="GF">
<label class="disclosure-list__item--label" for="GF">French Guiana (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="PF" type="radio" name="country_code" value="PF">
<label class="disclosure-list__item--label" for="PF">French Polynesia (XPF Fr)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TF" type="radio" name="country_code" value="TF">
<label class="disclosure-list__item--label" for="TF">French Southern Territories (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GA" type="radio" name="country_code" value="GA">
<label class="disclosure-list__item--label" for="GA">Gabon (XOF Fr)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GM" type="radio" name="country_code" value="GM">
<label class="disclosure-list__item--label" for="GM">Gambia (GMD D)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GE" type="radio" name="country_code" value="GE">
<label class="disclosure-list__item--label" for="GE">Georgia (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="DE" type="radio" name="country_code" value="DE">
<label class="disclosure-list__item--label" for="DE">Germany (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GH" type="radio" name="country_code" value="GH">
<label class="disclosure-list__item--label" for="GH">Ghana (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GI" type="radio" name="country_code" value="GI">
<label class="disclosure-list__item--label" for="GI">Gibraltar (GBP £)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GR" type="radio" name="country_code" value="GR">
<label class="disclosure-list__item--label" for="GR">Greece (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GL" type="radio" name="country_code" value="GL">
<label class="disclosure-list__item--label" for="GL">Greenland (DKK kr.)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GD" type="radio" name="country_code" value="GD">
<label class="disclosure-list__item--label" for="GD">Grenada (XCD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GP" type="radio" name="country_code" value="GP">
<label class="disclosure-list__item--label" for="GP">Guadeloupe (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GT" type="radio" name="country_code" value="GT">
<label class="disclosure-list__item--label" for="GT">Guatemala (GTQ Q)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GG" type="radio" name="country_code" value="GG">
<label class="disclosure-list__item--label" for="GG">Guernsey (GBP £)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GN" type="radio" name="country_code" value="GN">
<label class="disclosure-list__item--label" for="GN">Guinea (GNF Fr)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GW" type="radio" name="country_code" value="GW">
<label class="disclosure-list__item--label" for="GW">Guinea-Bissau (XOF Fr)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GY" type="radio" name="country_code" value="GY">
<label class="disclosure-list__item--label" for="GY">Guyana (GYD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="HT" type="radio" name="country_code" value="HT">
<label class="disclosure-list__item--label" for="HT">Haiti (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="HN" type="radio" name="country_code" value="HN">
<label class="disclosure-list__item--label" for="HN">Honduras (HNL L)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="HK" type="radio" name="country_code" value="HK">
<label class="disclosure-list__item--label" for="HK">Hong Kong SAR (HKD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="HU" type="radio" name="country_code" value="HU">
<label class="disclosure-list__item--label" for="HU">Hungary (HUF Ft)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="IS" type="radio" name="country_code" value="IS">
<label class="disclosure-list__item--label" for="IS">Iceland (ISK kr)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="IN" type="radio" name="country_code" value="IN">
<label class="disclosure-list__item--label" for="IN">India (INR ₹)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="ID" type="radio" name="country_code" value="ID">
<label class="disclosure-list__item--label" for="ID">Indonesia (IDR Rp)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="IQ" type="radio" name="country_code" value="IQ">
<label class="disclosure-list__item--label" for="IQ">Iraq (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="IE" type="radio" name="country_code" value="IE">
<label class="disclosure-list__item--label" for="IE">Ireland (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="IM" type="radio" name="country_code" value="IM">
<label class="disclosure-list__item--label" for="IM">Isle of Man (GBP £)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="IL" type="radio" name="country_code" value="IL">
<label class="disclosure-list__item--label" for="IL">Israel (ILS ₪)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="IT" type="radio" name="country_code" value="IT">
<label class="disclosure-list__item--label" for="IT">Italy (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="JM" type="radio" name="country_code" value="JM">
<label class="disclosure-list__item--label" for="JM">Jamaica (JMD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="JP" type="radio" name="country_code" value="JP">
<label class="disclosure-list__item--label" for="JP">Japan (JPY ¥)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="JE" type="radio" name="country_code" value="JE">
<label class="disclosure-list__item--label" for="JE">Jersey (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="JO" type="radio" name="country_code" value="JO">
<label class="disclosure-list__item--label" for="JO">Jordan (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="KZ" type="radio" name="country_code" value="KZ">
<label class="disclosure-list__item--label" for="KZ">Kazakhstan (KZT 〒)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="KE" type="radio" name="country_code" value="KE">
<label class="disclosure-list__item--label" for="KE">Kenya (KES KSh)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="KI" type="radio" name="country_code" value="KI">
<label class="disclosure-list__item--label" for="KI">Kiribati (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="XK" type="radio" name="country_code" value="XK">
<label class="disclosure-list__item--label" for="XK">Kosovo (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="KW" type="radio" name="country_code" value="KW">
<label class="disclosure-list__item--label" for="KW">Kuwait (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="KG" type="radio" name="country_code" value="KG">
<label class="disclosure-list__item--label" for="KG">Kyrgyzstan (KGS som)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="LA" type="radio" name="country_code" value="LA">
<label class="disclosure-list__item--label" for="LA">Laos (LAK ₭)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="LV" type="radio" name="country_code" value="LV">
<label class="disclosure-list__item--label" for="LV">Latvia (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="LB" type="radio" name="country_code" value="LB">
<label class="disclosure-list__item--label" for="LB">Lebanon (LBP ل.ل)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="LS" type="radio" name="country_code" value="LS">
<label class="disclosure-list__item--label" for="LS">Lesotho (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="LR" type="radio" name="country_code" value="LR">
<label class="disclosure-list__item--label" for="LR">Liberia (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="LY" type="radio" name="country_code" value="LY">
<label class="disclosure-list__item--label" for="LY">Libya (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="LI" type="radio" name="country_code" value="LI">
<label class="disclosure-list__item--label" for="LI">Liechtenstein (CHF CHF)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="LT" type="radio" name="country_code" value="LT">
<label class="disclosure-list__item--label" for="LT">Lithuania (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="LU" type="radio" name="country_code" value="LU">
<label class="disclosure-list__item--label" for="LU">Luxembourg (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MO" type="radio" name="country_code" value="MO">
<label class="disclosure-list__item--label" for="MO">Macao SAR (MOP P)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MG" type="radio" name="country_code" value="MG">
<label class="disclosure-list__item--label" for="MG">Madagascar (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MW" type="radio" name="country_code" value="MW">
<label class="disclosure-list__item--label" for="MW">Malawi (MWK MK)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MY" type="radio" name="country_code" value="MY">
<label class="disclosure-list__item--label" for="MY">Malaysia (MYR RM)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MV" type="radio" name="country_code" value="MV">
<label class="disclosure-list__item--label" for="MV">Maldives (MVR MVR)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="ML" type="radio" name="country_code" value="ML">
<label class="disclosure-list__item--label" for="ML">Mali (XOF Fr)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MT" type="radio" name="country_code" value="MT">
<label class="disclosure-list__item--label" for="MT">Malta (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MQ" type="radio" name="country_code" value="MQ">
<label class="disclosure-list__item--label" for="MQ">Martinique (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MR" type="radio" name="country_code" value="MR">
<label class="disclosure-list__item--label" for="MR">Mauritania (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MU" type="radio" name="country_code" value="MU">
<label class="disclosure-list__item--label" for="MU">Mauritius (MUR ₨)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="YT" type="radio" name="country_code" value="YT">
<label class="disclosure-list__item--label" for="YT">Mayotte (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MX" type="radio" name="country_code" value="MX">
<label class="disclosure-list__item--label" for="MX">Mexico (MXN $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MD" type="radio" name="country_code" value="MD">
<label class="disclosure-list__item--label" for="MD">Moldova (MDL L)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MC" type="radio" name="country_code" value="MC">
<label class="disclosure-list__item--label" for="MC">Monaco (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MN" type="radio" name="country_code" value="MN">
<label class="disclosure-list__item--label" for="MN">Mongolia (MNT ₮)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="ME" type="radio" name="country_code" value="ME">
<label class="disclosure-list__item--label" for="ME">Montenegro (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MS" type="radio" name="country_code" value="MS">
<label class="disclosure-list__item--label" for="MS">Montserrat (XCD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MA" type="radio" name="country_code" value="MA">
<label class="disclosure-list__item--label" for="MA">Morocco (MAD د.م.)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MZ" type="radio" name="country_code" value="MZ">
<label class="disclosure-list__item--label" for="MZ">Mozambique (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MM" type="radio" name="country_code" value="MM">
<label class="disclosure-list__item--label" for="MM">Myanmar (Burma) (MMK K)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="NA" type="radio" name="country_code" value="NA">
<label class="disclosure-list__item--label" for="NA">Namibia (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="NR" type="radio" name="country_code" value="NR">
<label class="disclosure-list__item--label" for="NR">Nauru (AUD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="NP" type="radio" name="country_code" value="NP">
<label class="disclosure-list__item--label" for="NP">Nepal (NPR ₨)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="NL" type="radio" name="country_code" value="NL">
<label class="disclosure-list__item--label" for="NL">Netherlands (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="NC" type="radio" name="country_code" value="NC">
<label class="disclosure-list__item--label" for="NC">New Caledonia (XPF Fr)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="NZ" type="radio" name="country_code" value="NZ">
<label class="disclosure-list__item--label" for="NZ">New Zealand (NZD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="NI" type="radio" name="country_code" value="NI">
<label class="disclosure-list__item--label" for="NI">Nicaragua (NIO C$)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="NE" type="radio" name="country_code" value="NE">
<label class="disclosure-list__item--label" for="NE">Niger (XOF Fr)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="NG" type="radio" name="country_code" value="NG">
<label class="disclosure-list__item--label" for="NG">Nigeria (NGN ₦)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="NU" type="radio" name="country_code" value="NU">
<label class="disclosure-list__item--label" for="NU">Niue (NZD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="NF" type="radio" name="country_code" value="NF">
<label class="disclosure-list__item--label" for="NF">Norfolk Island (AUD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MK" type="radio" name="country_code" value="MK">
<label class="disclosure-list__item--label" for="MK">North Macedonia (MKD ден)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="NO" type="radio" name="country_code" value="NO">
<label class="disclosure-list__item--label" for="NO">Norway (NOK kr)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="OM" type="radio" name="country_code" value="OM">
<label class="disclosure-list__item--label" for="OM">Oman (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="PK" type="radio" name="country_code" value="PK">
<label class="disclosure-list__item--label" for="PK">Pakistan (PKR ₨)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="PS" type="radio" name="country_code" value="PS">
<label class="disclosure-list__item--label" for="PS">Palestinian Territories (ILS ₪)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="PA" type="radio" name="country_code" value="PA">
<label class="disclosure-list__item--label" for="PA">Panama (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="PG" type="radio" name="country_code" value="PG">
<label class="disclosure-list__item--label" for="PG">Papua New Guinea (PGK K)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="PY" type="radio" name="country_code" value="PY">
<label class="disclosure-list__item--label" for="PY">Paraguay (PYG ₲)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="PE" type="radio" name="country_code" value="PE">
<label class="disclosure-list__item--label" for="PE">Peru (PEN S/.)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="PH" type="radio" name="country_code" value="PH">
<label class="disclosure-list__item--label" for="PH">Philippines (PHP ₱)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="PN" type="radio" name="country_code" value="PN">
<label class="disclosure-list__item--label" for="PN">Pitcairn Islands (NZD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="PL" type="radio" name="country_code" value="PL">
<label class="disclosure-list__item--label" for="PL">Poland (PLN zł)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="PT" type="radio" name="country_code" value="PT">
<label class="disclosure-list__item--label" for="PT">Portugal (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="QA" type="radio" name="country_code" value="QA">
<label class="disclosure-list__item--label" for="QA">Qatar (QAR ر.ق)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="RE" type="radio" name="country_code" value="RE">
<label class="disclosure-list__item--label" for="RE">Réunion (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="RO" type="radio" name="country_code" value="RO">
<label class="disclosure-list__item--label" for="RO">Romania (RON Lei)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="RU" type="radio" name="country_code" value="RU">
<label class="disclosure-list__item--label" for="RU">Russia (RUB ₽)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="RW" type="radio" name="country_code" value="RW">
<label class="disclosure-list__item--label" for="RW">Rwanda (RWF FRw)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="WS" type="radio" name="country_code" value="WS">
<label class="disclosure-list__item--label" for="WS">Samoa (WST T)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SM" type="radio" name="country_code" value="SM">
<label class="disclosure-list__item--label" for="SM">San Marino (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="ST" type="radio" name="country_code" value="ST">
<label class="disclosure-list__item--label" for="ST">São Tomé & Príncipe (STD Db)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SA" type="radio" name="country_code" value="SA">
<label class="disclosure-list__item--label" for="SA">Saudi Arabia (SAR ر.س)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SN" type="radio" name="country_code" value="SN">
<label class="disclosure-list__item--label" for="SN">Senegal (XOF Fr)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="RS" type="radio" name="country_code" value="RS">
<label class="disclosure-list__item--label" for="RS">Serbia (RSD РСД)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SC" type="radio" name="country_code" value="SC">
<label class="disclosure-list__item--label" for="SC">Seychelles (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SL" type="radio" name="country_code" value="SL">
<label class="disclosure-list__item--label" for="SL">Sierra Leone (SLL Le)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SG" type="radio" name="country_code" value="SG">
<label class="disclosure-list__item--label" for="SG">Singapore (SGD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SX" type="radio" name="country_code" value="SX">
<label class="disclosure-list__item--label" for="SX">Sint Maarten (ANG ƒ)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SK" type="radio" name="country_code" value="SK">
<label class="disclosure-list__item--label" for="SK">Slovakia (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SI" type="radio" name="country_code" value="SI">
<label class="disclosure-list__item--label" for="SI">Slovenia (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SB" type="radio" name="country_code" value="SB">
<label class="disclosure-list__item--label" for="SB">Solomon Islands (SBD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SO" type="radio" name="country_code" value="SO">
<label class="disclosure-list__item--label" for="SO">Somalia (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="ZA" type="radio" name="country_code" value="ZA">
<label class="disclosure-list__item--label" for="ZA">South Africa (ZAR R)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GS" type="radio" name="country_code" value="GS">
<label class="disclosure-list__item--label" for="GS">South Georgia & South Sandwich Islands (GBP £)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="KR" type="radio" name="country_code" value="KR">
<label class="disclosure-list__item--label" for="KR">South Korea (KRW ₩)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SS" type="radio" name="country_code" value="SS">
<label class="disclosure-list__item--label" for="SS">South Sudan (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="ES" type="radio" name="country_code" value="ES">
<label class="disclosure-list__item--label" for="ES">Spain (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="LK" type="radio" name="country_code" value="LK">
<label class="disclosure-list__item--label" for="LK">Sri Lanka (LKR ₨)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="BL" type="radio" name="country_code" value="BL">
<label class="disclosure-list__item--label" for="BL">St. Barthélemy (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SH" type="radio" name="country_code" value="SH">
<label class="disclosure-list__item--label" for="SH">St. Helena (SHP £)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="KN" type="radio" name="country_code" value="KN">
<label class="disclosure-list__item--label" for="KN">St. Kitts & Nevis (XCD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="LC" type="radio" name="country_code" value="LC">
<label class="disclosure-list__item--label" for="LC">St. Lucia (XCD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="MF" type="radio" name="country_code" value="MF">
<label class="disclosure-list__item--label" for="MF">St. Martin (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="PM" type="radio" name="country_code" value="PM">
<label class="disclosure-list__item--label" for="PM">St. Pierre & Miquelon (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="VC" type="radio" name="country_code" value="VC">
<label class="disclosure-list__item--label" for="VC">St. Vincent & Grenadines (XCD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SD" type="radio" name="country_code" value="SD">
<label class="disclosure-list__item--label" for="SD">Sudan (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SR" type="radio" name="country_code" value="SR">
<label class="disclosure-list__item--label" for="SR">Suriname (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SJ" type="radio" name="country_code" value="SJ">
<label class="disclosure-list__item--label" for="SJ">Svalbard & Jan Mayen (NOK kr)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="SE" type="radio" name="country_code" value="SE">
<label class="disclosure-list__item--label" for="SE">Sweden (SEK kr)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="CH" type="radio" name="country_code" value="CH">
<label class="disclosure-list__item--label" for="CH">Switzerland (CHF CHF)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TW" type="radio" name="country_code" value="TW">
<label class="disclosure-list__item--label" for="TW">Taiwan (TWD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TJ" type="radio" name="country_code" value="TJ">
<label class="disclosure-list__item--label" for="TJ">Tajikistan (TJS ЅМ)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TZ" type="radio" name="country_code" value="TZ">
<label class="disclosure-list__item--label" for="TZ">Tanzania (TZS Sh)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TH" type="radio" name="country_code" value="TH">
<label class="disclosure-list__item--label" for="TH">Thailand (THB ฿)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TL" type="radio" name="country_code" value="TL">
<label class="disclosure-list__item--label" for="TL">Timor-Leste (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TG" type="radio" name="country_code" value="TG">
<label class="disclosure-list__item--label" for="TG">Togo (XOF Fr)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TK" type="radio" name="country_code" value="TK">
<label class="disclosure-list__item--label" for="TK">Tokelau (NZD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TO" type="radio" name="country_code" value="TO">
<label class="disclosure-list__item--label" for="TO">Tonga (TOP T$)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TT" type="radio" name="country_code" value="TT">
<label class="disclosure-list__item--label" for="TT">Trinidad & Tobago (TTD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TA" type="radio" name="country_code" value="TA">
<label class="disclosure-list__item--label" for="TA">Tristan da Cunha (GBP £)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TN" type="radio" name="country_code" value="TN">
<label class="disclosure-list__item--label" for="TN">Tunisia (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TR" type="radio" name="country_code" value="TR">
<label class="disclosure-list__item--label" for="TR">Turkey (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TM" type="radio" name="country_code" value="TM">
<label class="disclosure-list__item--label" for="TM">Turkmenistan (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TC" type="radio" name="country_code" value="TC">
<label class="disclosure-list__item--label" for="TC">Turks & Caicos Islands (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="TV" type="radio" name="country_code" value="TV">
<label class="disclosure-list__item--label" for="TV">Tuvalu (AUD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="UM" type="radio" name="country_code" value="UM">
<label class="disclosure-list__item--label" for="UM">U.S. Outlying Islands (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="UG" type="radio" name="country_code" value="UG">
<label class="disclosure-list__item--label" for="UG">Uganda (UGX USh)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="UA" type="radio" name="country_code" value="UA">
<label class="disclosure-list__item--label" for="UA">Ukraine (UAH ₴)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="AE" type="radio" name="country_code" value="AE">
<label class="disclosure-list__item--label" for="AE">United Arab Emirates (AED د.إ)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="GB" type="radio" name="country_code" value="GB">
<label class="disclosure-list__item--label" for="GB">United Kingdom (GBP £)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="US" type="radio" name="country_code" value="US" checked="">
<label class="disclosure-list__item--label" for="US">United States (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="UY" type="radio" name="country_code" value="UY">
<label class="disclosure-list__item--label" for="UY">Uruguay (UYU $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="UZ" type="radio" name="country_code" value="UZ">
<label class="disclosure-list__item--label" for="UZ">Uzbekistan (UZS )</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="VU" type="radio" name="country_code" value="VU">
<label class="disclosure-list__item--label" for="VU">Vanuatu (VUV Vt)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="VA" type="radio" name="country_code" value="VA">
<label class="disclosure-list__item--label" for="VA">Vatican City (EUR €)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="VE" type="radio" name="country_code" value="VE">
<label class="disclosure-list__item--label" for="VE">Venezuela (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="VN" type="radio" name="country_code" value="VN">
<label class="disclosure-list__item--label" for="VN">Vietnam (VND ₫)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="WF" type="radio" name="country_code" value="WF">
<label class="disclosure-list__item--label" for="WF">Wallis & Futuna (XPF Fr)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="EH" type="radio" name="country_code" value="EH">
<label class="disclosure-list__item--label" for="EH">Western Sahara (MAD د.م.)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="YE" type="radio" name="country_code" value="YE">
<label class="disclosure-list__item--label" for="YE">Yemen (YER ﷼)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="ZM" type="radio" name="country_code" value="ZM">
<label class="disclosure-list__item--label" for="ZM">Zambia (USD $)</label>
</div>
<div class="disclosure-list__item-wrapper disclosure-list__item">
<input class="disclosure-list__item--radio" id="ZW" type="radio" name="country_code" value="ZW">
<label class="disclosure-list__item--label" for="ZW">Zimbabwe (USD $)</label>
</div>
<button class="disclosure__submit" type="submit">Submit</button>
</div>
</div>
</div>
</div>
</details>
</form>POST /localization
<form method="post" action="/localization" id="footer__selector-form" accept-charset="UTF-8" class="selectors-form selectors-form--no-js-hidden" enctype="multipart/form-data" data-sparkloop-form-id="7"><input type="hidden" name="form_type"
value="localization"><input type="hidden" name="utf8" value="✓"><input type="hidden" name="_method" value="put"><input type="hidden" name="return_to" value="/blogs/news/hip-mobility-exercises">
<div class="selectors-form__item selectors-form__country">
<h2 class="hidden" id="country-heading"> translation missing: en.general.country.dropdown_label </h2>
<input id="CountrySelector" type="hidden" name="country_code" value="US" data-disclosure-input="">
<div class="
disclosure
disclosure--country
disclosure-text-style-uppercase
" data-disclosure="" data-disclosure-country="">
<button class="disclosure__toggle disclosure__toggle--country" type="button" aria-expanded="false" aria-controls="country-list" aria-describedby="country-heading" data-disclosure-toggle=""> United States (USD $) <span
class="icon-arrow-down"></span>
</button>
<div class="
disclosure__list-wrap
animated
fadeIn
">
<ul class="disclosure-list" id="country-list" data-disclosure-list="">
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="AF"> Afghanistan (AFN ؋) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="AX"> Åland Islands (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="AL"> Albania (ALL L) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="DZ"> Algeria (DZD د.ج) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="AD"> Andorra (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="AO"> Angola (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="AI"> Anguilla (XCD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="AG"> Antigua & Barbuda (XCD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="AR"> Argentina (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="AM"> Armenia (AMD դր.) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="AW"> Aruba (AWG ƒ) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="AC"> Ascension Island (SHP £) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="AU"> Australia (AUD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="AT"> Austria (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="AZ"> Azerbaijan (AZN ₼) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BS"> Bahamas (BSD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BH"> Bahrain (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BD"> Bangladesh (BDT ৳) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BB"> Barbados (BBD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BY"> Belarus (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BE"> Belgium (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BZ"> Belize (BZD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BJ"> Benin (XOF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BM"> Bermuda (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BT"> Bhutan (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BO"> Bolivia (BOB Bs.) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BA"> Bosnia & Herzegovina (BAM КМ) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BW"> Botswana (BWP P) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BR"> Brazil (BRL R$) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="IO"> British Indian Ocean Territory (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="VG"> British Virgin Islands (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BN"> Brunei (BND $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BG"> Bulgaria (BGN лв.) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BF"> Burkina Faso (XOF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BI"> Burundi (BIF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="KH"> Cambodia (KHR ៛) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CM"> Cameroon (XAF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CA"> Canada (CAD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CV"> Cape Verde (CVE $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="BQ"> Caribbean Netherlands (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="KY"> Cayman Islands (KYD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CF"> Central African Republic (XAF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="TD"> Chad (XAF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CL"> Chile (CLP $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CN"> China (CNY ¥) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CX"> Christmas Island (AUD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CC"> Cocos (Keeling) Islands (AUD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CO"> Colombia (COP $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="KM"> Comoros (KMF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CG"> Congo - Brazzaville (XAF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CD"> Congo - Kinshasa (CDF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CK"> Cook Islands (NZD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CR"> Costa Rica (CRC ₡) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CI"> Côte d’Ivoire (XOF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="HR"> Croatia (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CW"> Curaçao (ANG ƒ) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CY"> Cyprus (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="CZ"> Czechia (CZK Kč) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="DK"> Denmark (DKK kr.) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="DJ"> Djibouti (DJF Fdj) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="DM"> Dominica (XCD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="DO"> Dominican Republic (DOP $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="EC"> Ecuador (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="EG"> Egypt (EGP ج.م) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="SV"> El Salvador (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GQ"> Equatorial Guinea (XAF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="ER"> Eritrea (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="EE"> Estonia (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="SZ"> Eswatini (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="ET"> Ethiopia (ETB Br) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="FK"> Falkland Islands (FKP £) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="FO"> Faroe Islands (DKK kr.) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="FJ"> Fiji (FJD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="FI"> Finland (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="FR"> France (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GF"> French Guiana (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="PF"> French Polynesia (XPF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="TF"> French Southern Territories (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GA"> Gabon (XOF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GM"> Gambia (GMD D) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GE"> Georgia (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="DE"> Germany (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GH"> Ghana (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GI"> Gibraltar (GBP £) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GR"> Greece (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GL"> Greenland (DKK kr.) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GD"> Grenada (XCD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GP"> Guadeloupe (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GT"> Guatemala (GTQ Q) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GG"> Guernsey (GBP £) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GN"> Guinea (GNF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GW"> Guinea-Bissau (XOF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="GY"> Guyana (GYD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="HT"> Haiti (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="HN"> Honduras (HNL L) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="HK"> Hong Kong SAR (HKD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="HU"> Hungary (HUF Ft) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="IS"> Iceland (ISK kr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="IN"> India (INR ₹) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="ID"> Indonesia (IDR Rp) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="IQ"> Iraq (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="IE"> Ireland (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="IM"> Isle of Man (GBP £) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="IL"> Israel (ILS ₪) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="IT"> Italy (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="JM"> Jamaica (JMD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="JP"> Japan (JPY ¥) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="JE"> Jersey (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="JO"> Jordan (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="KZ"> Kazakhstan (KZT 〒) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="KE"> Kenya (KES KSh) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="KI"> Kiribati (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="XK"> Kosovo (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="KW"> Kuwait (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="KG"> Kyrgyzstan (KGS som) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="LA"> Laos (LAK ₭) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="LV"> Latvia (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="LB"> Lebanon (LBP ل.ل) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="LS"> Lesotho (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="LR"> Liberia (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="LY"> Libya (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="LI"> Liechtenstein (CHF CHF) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="LT"> Lithuania (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="LU"> Luxembourg (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MO"> Macao SAR (MOP P) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MG"> Madagascar (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MW"> Malawi (MWK MK) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MY"> Malaysia (MYR RM) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MV"> Maldives (MVR MVR) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="ML"> Mali (XOF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MT"> Malta (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MQ"> Martinique (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MR"> Mauritania (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MU"> Mauritius (MUR ₨) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="YT"> Mayotte (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MX"> Mexico (MXN $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MD"> Moldova (MDL L) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MC"> Monaco (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MN"> Mongolia (MNT ₮) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="ME"> Montenegro (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MS"> Montserrat (XCD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MA"> Morocco (MAD د.م.) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MZ"> Mozambique (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MM"> Myanmar (Burma) (MMK K) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="NA"> Namibia (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="NR"> Nauru (AUD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="NP"> Nepal (NPR ₨) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="NL"> Netherlands (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="NC"> New Caledonia (XPF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="NZ"> New Zealand (NZD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="NI"> Nicaragua (NIO C$) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="NE"> Niger (XOF Fr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="NG"> Nigeria (NGN ₦) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="NU"> Niue (NZD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="NF"> Norfolk Island (AUD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="MK"> North Macedonia (MKD ден) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="NO"> Norway (NOK kr) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="OM"> Oman (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="PK"> Pakistan (PKR ₨) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="PS"> Palestinian Territories (ILS ₪) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="PA"> Panama (USD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="PG"> Papua New Guinea (PGK K) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="PY"> Paraguay (PYG ₲) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="PE"> Peru (PEN S/.) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="PH"> Philippines (PHP ₱) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="PN"> Pitcairn Islands (NZD $) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="PL"> Poland (PLN zł) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="PT"> Portugal (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="QA"> Qatar (QAR ر.ق) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="RE"> Réunion (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="RO"> Romania (RON Lei) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="RU"> Russia (RUB ₽) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="RW"> Rwanda (RWF FRw) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="WS"> Samoa (WST T) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="SM"> San Marino (EUR €) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="ST"> São Tomé & Príncipe (STD Db) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="SA"> Saudi Arabia (SAR ر.س) </button>
</li>
<li class="disclosure-list__item ">
<button class="disclosure__button" type="submit" name="country_code" value="SN"> Senegal (XOF Fr) </button>
</li>
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9 BEST HIP MOBILITY EXERCISES & FULL ROUTINE
WRITTEN BY PAULINA KAIRYS | BSKIN & EX.SC., NASM CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
May 06, 2022 1 Comment
Achy, tight hips? We've all been there. By improving the mobility of your hips,
you'll greatly improve your quality of life. Mobility of all joints, especially
the hips, is crucial for your body’s health and ability to function
pain-free. The best part is, it's not difficult, you just have to do it! So,
with that in mind, we are going to teach you what you need to know about
mobility, specifically for the hips, and the best ways to incorporate hip
mobility exercises into your routine.
WHAT IS MOBILITY?
Mobility is the ability to move in your environment freely, without restrictions
or pain. Specifically, joint mobility is defined as the degree to which an
articulation (where two bones meet) can move before being restricted by
surrounding tissues like tendons, ligaments and muscles. It is also commonly
described as the range of uninhibited movement around a joint.
Mobility of a joint is important to allow proper movement patterns, especially
when loaded with resistance. Joints need to be mobile enough to withstand
muscular demands so they can do their job properly. With joint stiffness comes a
decreased ability of the muscle to move the joint through its full range of
motion. When the joints move well, efficient muscles are built.
It is easy to confuse mobility and stretching, both terms are used
interchangeably on a regular basis. A great distinction between the two is:
stretching is the ability to passively achieve extended ranges of motion while
mobility is the ability to actively achieve extended ranges of motion.
Stretching alone does not improve hip mobility. Mobility exercises that
incorporate both stretching and strengthening can help improve active range of
motion.
WHY IS HIP MOBILITY SO IMPORTANT?
Mobility is simply a usable range of motion. Adequate ranges of motion, strength
through ranges and control within individual joints helps maximize performance.
Pain, stiffness and any sort of restrictions can limit mobility and lead to
compromised movement patterns. Having proper hip mobility is essential for a
functional lifestyle along with increasing athletic ability by moving through
full ranges of motion. Compromised hip mobility can affect overall movement
patterns.
Individuals who experience limited range of motion and a lack of strength
through the hips may start to load surrounding muscles like the lower back. This
can lead to repetitive loading and injuries if the root cause, compromised hip
mobility, is not addressed.
WHAT CAUSES POOR HIP MOBILITY?
A sedentary lifestyle is truly a culprit for poor mobility in all joints and
especially in the hip joints. Prolonged sitting leads to shortening of the
hip-flexors and weakening of the glute muscles. In addition, weakness in the hip
stabilizers (glutes, hip external rotators, adductors, hip flexors) can cause
the sensation of tightness within the hips.
It is crucial to not only fixate on stretching the surrounding muscles but to
incorporate strength within the joint to improve its range of motion. Another
factor that plays into poor hip mobility is a potential exaggerated position of
the pelvis. In an excessive pelvic tilt, the surrounding musculature that is
attached to the pelvis, femur and spine are placed in either lengthened or
shortened positions. These positions can limit this muscle group from stretching
and/or contracting optimally.
HIP MOBILITY TEST
These two mobility tests are a great starting point to assess whether or not you
have adequate range of motion through the hips. These two tests are not the only
way you can assess your hip range of motion, follow several methods to assess
your hip functionality.
Hip Flexion Test:
Start by laying on your back with your legs straight and together. Keep your
arms at your side and your spine flat to the ground. Lift one leg up towards
you, as far as your hips allow you to move.
* Pass Test = Raised Heel Past Bottom Knee
* Ideal Range = Raised Leg 90˚ Angle With Hips
Hip Internal & External Rotation Test:
Sit tall in a 90/90 position. Maintain a neutral spine while shifting your
weight onto your heels and switching sides in your 90/90 position.
* Pass Test = Full 90/90 Position with Arms Up At Shoulder Level
Click here for a follow-along of the above hip mobility tests.
Note: Regardless of passing or failing the hip mobility “tests”, maintaining
and/or improving hip mobility with the following hip mobility exercises can
benefit your movement patterns.
Here are some more mobility tests for your other major joint complexes.
THE 9 BEST HIP MOBILITY EXERCISES
Here are the different hip exercises and the order that you'll use them in the
routine further below. In addition to these mobility moves, make sure to
prioritize strengthening the hip external rotators and internal rotators to make
your hips even healthier.
1. Hip CARs (Controlled Articular Rotation):
Moves the hip joint through its full range of motion.
1. Stand tall and support your body with one arm on a stable structure (chair,
rig, wall, etc). Extend your other arm out to the side and create a fist for
tension.
2. Stabilize your inside leg (leg closest to your stable structure) and drive
through the ground. Radiate tension through your entire body and try to
maintain your posture as you start to move your opposite leg.
3. Lift your outside leg towards your chest by bending through the knee and
lifting as high as you can without compensating your hips or lower back.
4. Maintain your knee at the same height and open your knee out to the side
without shifting your hips.
5. Rotate the bottom of your foot towards the back wall as far as you can.
6. Finish the rotation by lowering your knee directly under your hip.
7. Reverse this rotation and repeat 2-3 repetitions on each leg.
2. Standing Hip Flexion (Passive/Active):
Targets the strength of the hip flexor muscle:
1. Stand tall, bend through one knee and lift it up towards your chest. Use
both your arms to stabilize and pull the knee close to the body. Passively
hold this stretch for 30-60 seconds.
2. Actively strengthen the hip flexor by assisting your leg in the top position
of hip flexion.
3. Create tension in your body and let go of your leg. Try to hold the leg up
solely with the strength of your hip flexor. Repeat 2-3 repetitions of 10
second holds for your active strengthening of the hip flexors.
3. Hip Flexor Stretch:
Stretches the hip flexor and quadriceps muscle.
1. Start in a tall, half kneeling position.
2. Slightly tuck your hips, squeeze the glute of the bottom leg and activate
through your lower core.
3. Slightly lean forwards without arching your lower back to feel a deeper hip
flexor stretch along with the stretch of the quadriceps.
4. Hold each side for 30-60 seconds.
4. 90/90 Holds (Forward and Backward):
Targets both internal and external rotators of the hips.
1. Sit tall with one leg in front of you bent at 90 degrees and your other leg
at the side of your body bent at 90 degrees.
2. Square your hips towards the front leg. Lean towards the front leg while
maintaining a neutral spine. Actively push both legs through the ground.
Hold this stretch for 30-60 seconds.
3. Sit tall and rotate your torso towards your back leg. Push both of your legs
through the ground. Hold this stretch for 30-60 seconds.
5. 90/90 Front Leg Lift:
Strengthens external hip rotators.
1. Sit tall in your 90/90 stance. Square your hips towards your front leg and
slightly lean forwards.
2. Place both hands on your front knee and push down on your leg. While pushing
downwards, lift your front knee off of the ground and fight the resistance.
Repeat for 5-10 repetitions and hold at the top for 3-5 seconds.
6. 90/90 Back Leg Lift:
Strengthens internal hip rotators.
1. Sit tall in your 90/90 stance. Square your hips towards your front leg and
slightly lean forwards.
2. While keeping tension throughout your body, lift your back foot off of the
ground. Repeat for 5-10 repetitions and hold at the top for 3-5 seconds.
7. 90/90 Back Leg Rotating Stretch:
Stretches the internal hip rotators.
1. Sit tall in your 90/90 stance.
2. Rotate your torso towards your back leg and slightly lean back with your
hands behind you for assistance.
3. Keep your back foot's toes in contact with the ground as you pick up the
knee and heel off of the ground. Continue to lift until your foot is flat.
Return to the 90/90 position.
4. Repeat fluid rotations for 5-10 repetitions.
8. Bear Sit (Passive and Active):
Stretches the adductor muscles and strengthens the hip flexor muscles.
1. Sit tall with your knees bent and legs spread apart.
2. Flex your feet and drive your heels through the ground.
3. For a passive stretch, hold the shins and pull your legs close to your body
while keeping a tall posture. Hold for 30-60 seconds.
4. Activate the strength of your hip flexors by assisting your legs in your
bear sit then letting go and holding this stance. Remain in a tall posture
and radiate tension through the entire body. Repeat 2-3 rounds of a 10
second hold.
9. Cossack Hovers:
The cossack squat is a great move that stretches and strengthens the entire hip
complex. It does this through a dynamic movement that translates directly to
lunge, squat, and hinging patterns.
1. Stand tall and separate your legs in a wider than sumo stance.
2. Bend through one knee, drop through the hips and sit in a deep cossack
position.
3. Keep your bent knee in line with your foot (best at 45 degrees), and
position your straight leg with your toes facing upwards.
4. Hold the bottom position of the cossack for 3-5 seconds.
5. Place your hands on the ground for support as you start to transition into
the hover.
6. Keep your hips low and start to bend through the opposite leg and transfer
the cossack to the other side.
7. Repeat 6-12 alternating, dynamic repetitions.
HIP MOBILITY ROUTINE
1. Wake up your hips with standing hip CARs. Stand tall and create tension
through your entire body. Complete two slow and controlled repetitions on
each leg.
2. Next, move into a passive standing hip flexion stretch on the right leg.
Hold this stretch for 20 seconds. Immediately complete two active hip
flexion stretches on the right side, holding each active stretch for 5
seconds. Repeat this sequence on the left side.
3. Come down to the ground to a half-kneeling hip flexor stretch. Slightly
tuck your pelvis and lean forwards to feel a deep hip flexor and quadriceps
stretch. Complete the stretch for 20 seconds on each side.
4. Take a seat in your 90/90 position and with your right leg in front. Square
your hips and slightly lean forwards towards the right leg and hold the
stretch for 20 seconds. Rotate your torso towards the left leg and repeat a
20 second hold.
5. Reset and slightly fold over the right leg. Push your hands into your right
knee and resist the tension as you lift your knee off of the ground. Repeat
the leg lifts for 5 repetitions. (For an additional challenge, hold the top
position for 3 seconds.)
6. Reset your posture: square your hips towards your right leg and lean
forward. Lift your left foot off of the ground for a series of 5
repetitions. (For an additional challenge, hold the top position for 3
seconds.)
7. Rotate your torso towards your left leg and place both hands on the ground
behind you for support. Lift your left knee off of the ground and plant
your left foot to the ground. Repeat for a fluid 5 repetitions.
8. Repeat this sequence on your left side 90/90 position: holds, front leg
left offs, back leg lift offs, back leg rotations.
9. Sit tall with your knees bent and heels positioned into the ground. Place
your hands on your shins and pull your legs towards your torso for a
passive bear sit. Hold for 20 seconds.
10. Move into an active bear by pulling your legs close to your torso and
holding your legs without the assistance of your upper body. Repeat 2 sets
of a 5 second hold.
11. Come up to a wide standing stance, wider than a sumo stance. Drop your hips
to one side in a deep cossack squat. Push your hands through the ground and
hover the hips low to the ground to switch sides. Repeat 6 alternating,
fluid repetitions. For a deep stretch, hold the bottom of each cossack for
3-5 seconds.
Viola, say hello to buttery hips!
HOW OFTEN SHOULD YOU DO HIP MOBILITY EXERCISES?
Incorporating mobility work into your weekly routine (3-5x per week) is
essential for the health of your joints. Hip mobility exercises can either be
incorporated in your full-body mobility routines or done separately if you
prefer to focus on a few joints at a time. If you feel that your hips need extra
love, especially if you are sitting for the majority of your day, incorporate a
few hip mobility exercises on a daily basis. It is also recommended to
incorporate hip mobility drills prior to big lifts like squats, deadlifts,
lunges, etc. This is an accessible way to efficiently prime the hip complex.
Final Thoughts:
Improve your quality of life by improving the mobility of your hips. Utilize
mobility drills to not only stretch the hips but to strengthen them too. Find
the culprit of why your hips may be tight, assess your mobility, start to
incorporate mobility drills and implement a consistent mobility routine.
Make sure to throw several exercises for hips into your routine, in addition to
a few strengthening exercises for hip flexors, so your body will be both
stronger and more mobile. Start feeling and moving better with strong, buttery
hips!
Related:
* Ankle Mobility Exercises
* Thoracic Mobility Exercises
* Shoulder Mobility Exercises
--------------------------------------------------------------------------------
PAULINA KAIRYS
Author
--------------------------------------------------------------------------------
1 RESPONSE
BRANDON
March 20, 2023
I’ve been looking for a morning hip mobility routine and this looks great. My
one issue is the cossack squat. I can’t get nearly close to the bottom position.
Is there a modified method or something you recommend doing to allow this to
progress?
Thanks,
Brandon
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