Fitness Training To Help Restore Your Body And Revitalize Your Life.

Increase Hip Mobility


Downloads

Introduction

  • Pay close attention to how you can change your routine for the better
  • Be attentive to areas of your body that need help
  • Your body is one big chain of Mobility and Stability that starts at the foot
  • Your hips are just ONE of those important areas

Self Assessment

  • Use this self-assessment tool at the beginning, middle and end to track progress
  • This is very important at finding dysfunction so that you can train pain-free for a better lifestyle
  • Start small and don't rush
  • Use a prop or a friend to video your assessment for reference

Tissue Release/Foam Roll

1. Foam Roll: Lower Body (Glutes, IT-Band, Quads, Hamstrings)

  • Provide consistent and deliberate pressure on highlighted areas
  • Use before and after exercise for injury prevention and muscle adhesion release
  • Spend more time on those areas of most tight
  • Perform daily
  • 3-5 minutes before and after a routine

2. Tissue Release: Glutes

  • Lie on Tennis ball with leg slightley bent or crossed over opposite knee
  • Relieving tension in the glutes develops more free movement internally/externally through hip
  • Small and deliberate pressure
  • Perform before and after routine or daily depending on tightness for 3-5 minutes

3. Tissue Release: TFL (Hip Flexor)

  • Lie on stomach placing small medicine ball or volleyball between base of hip bone and top of quad
  • Reach and exhale with the same side arm and leg stretching area simultaneously
  • This can be done before and after routine depending on severity
  • Perform :30-1:00 on each side

Mobility

1. Mobility: Pigeon Stretch

  • Begin by crossing one leg in front of you at 90 degrees
  • Keeping shoulders square to shin, lean into stretch
  • Hold for :30-1:00 depending on severity

2. Mobility: Pelvic Tilts

  • Begin by lying on your back with knees bent and feet flat on floor
  • Cross one ankle over opposite knee pressing gently knee away from you
  • Pull ankle towards you for more stretch simultaneously
  • Hold Stretch for :30-1:00 before/after routine and 2x daily

3. Mobility: Goaltender Groin Stretch

  • Begin on hands and knees while slowly sliding knees out away from each other
  • Drop down to elbows and slowly sink hips back to ankles feeling a deep groin stretch
  • This can also be done with one leg propped up on a bed or table.
  • While one leg is propped on table, same sule applies for driving hips down
  • Hold stretch for :30-1:00 before/after routine and 2x daily

4. Mobility: Standing Hip Flexor Stretch

  • Begin in kneeling position with front foot far enough forward to allow you to drop hips
  • Sink hips forward stretching top of hip and quad
  • Grab a hold of chair or table in front of you for support if needed
  • This can also be done in split stance position squeezing back glute, digging back heel into ground and pushing hips forward
  • Hold/pulse for :30-1:00 before/after routine and 2x daily