Name: Playbook - Amber Higgins - LEG AND HIP FLEXOR MOBILITY
Uploaded: 2022-05-30T16:33:15.227Z
Duration: 30 min
Description: LEG AND HIP FLEXOR MOBILITY

This program will go in depth into the base stretches I do to keep my legs and hips flexible. Splits are fun and a cool party trick, but having good mobility in your hip flexors is helpful in injury prevention as well.

-Kneel on the ground with one foot planted in front of you so that your knee does not go past your toes when you stretch. 
-Push your hips forward and towards the ground, making sure to keep your foot planted
-Return to start, and straighten your front leg without moving your foot. Focus on the stretch in your hamstrings. 
-Reach forward along the floor as far as you can without bending your front leg 
-Return to start

Kneeling lunge

-Sit on the floor with your feet touching sole to sole in front of you, as close as possible to your body
-Push your knees gently towards the ground, the goal is to have them touch the ground, but make sure to only push until you feel a gentle burn 
-Hold your feet and aim to touch your nose to your toes. You may have to slide your feet out a little in order to reach them, but make sure not to push past a gentle stretch.

Butterfly stretch

-Using a wall for support, bend your knees and sit back on your toes 
-Keeping your toes together, gently push your knees apart with one hand

Hip hinge stretch

-These will help you loosen up your hip flexors in preparation for full splits
-Sit on the floor with your legs straight out to either side of you, as far as you can go without bending them
-Lay forward sliding your hands across the floor until you feel a gentle burn in you inner thigh and hips
-Return to straddle
-Next, wrapping one arm across your belly, stretch the opposite arm up and over, reaching for your toe, it’s ok if you can’t quite reach it yet! 
-Return to start and repeat those steps on the other side

Straddle splits

-The next step in the split journey! 
-Begin on your hands and knees
-Slowly and gently, using your hands to support you, slide your shins out along the floor keeping them parallel to each other 
-The goal is to have your pelvis touch the ground, but rest wherever you feel a slight burn!

Froggy splits

-Start the same as a lunge 
-Using your hands to support you, slide your front foot forward keeping your hips squared (facing forward) until you feel a stretch in your inner thigh 
-Repeat with other leg in front 
-The goal is to have your legs and hips flat against the ground, but that will come with time! For now just go as far down as you can! Splits can take years to fully master so take your time!

Splits

-Begin with both feet and both hands on the ground making sure your hips are placed above and in line with your feet 
-Plant your hands in front of you and slowly begin sliding your feet outwards making sure they’re still in line with your hips 
-Use your arms to support you and bring your chest to the ground 
-The goal is to have your belly and hips flat against the ground with your legs perpendicular to your body

Middle split

Wall calf stretch

NOTE! These should only be attempted when you have mastered all three basic splits (both front and middle)! 

-Begin with a stable elevated surface 
-Place your front heel firmly on the surface and begin to slide your back leg backwards, using hands for support 
-Slide back until your legs are past parallel, the sky’s the limit with these, but be careful!

Oversplits (ADVANCED)

-Stand with your back against a wall and place your dominant foot about a foot in front of you 
-Letting your chest fall downwards, swing your non dominant leg up and around until it’s on the wall
-Push into the stretch as much as you feel comfortable with
-For a more intense stretch, place a block or other wall far enough in front of you that you can walk your hands up it while in the split