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

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

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