Name: Playbook - Dr. Caleb Burgess - Global Hip Mobility - Level 1
Uploaded: 2023-11-22T20:50:13.652Z
Duration: 15 min
Description: Global Hip Mobility - Level 1

Whole new experience. Already did some hip exercises, but these are easy to follow and seem efficient

IVAN

If you're looking to get more mobile hips in all planes of motion, and you need a place to START, this is it.

This are designed for the beginner in mind, although they can still help people of all levels of mobility if the intensity is high enough.

These exercises are meant to be performed daily, and once you feel like you have mastered them and they start feeling like you're not gaining much more from them, move on to the Level 2 workout.

Set up:
- Sit back toward your heel with your hand on your hips to monitor for pelvic positioning

Movement:
- "Tuck your tail" between your legs (posterior pelvic tilt), ***

Tips:
- You should be able to raise to the top position while maintaining the positioning of the pelvis (it should not rock forward but should be maintained in the backward position)
- Your lower back should not arch backward as you get to the top position (it should stay relatively "flat")

Half Kneeling Hip Extension Stretch - Pelvic Tilt First

*Hold 3 sec per rep in the "rocked back" position

Set up:
- Start on hands and knees with hands directly underneath shoulders and hips slightly forward of the knees
- Rock your pelvis forward and backward as shown until you find your middle "neutral" position
- Tighten your stomach as if someone was about to punch you in the stomach (your stomach muscles should tighten but your spine should not move)

Movement:
- Then proceed to SLOWLY push your tailbone straight back to keep your spine FLAT, not allowing your spine to round at all (you should ONLY be moving at your hips, not the spine)
- Hold for the time given, and then return to the start position slowly

Keys:
- You should NOT feels a pinching pain or excessive pressure in the groin or pain in the outer hip
- You SHOULD feel a light stretch that is tolerable in your inner thigh and/or deep in the outer side of your buttock
- Find the position of your knees/feet that you can go back furthest and that feels the most COMFORTABLE

Quadruped Rockback with Neutral Spine - Chosen Hip Width

*Hold 5 sec at the bottom position on each rep

Set up:
- Begin lying on your back with one leg straight and your other knee bent
- Place your hands on your pelvis to monitor for any movement

Movement:
- Slowly lower the knee toward the ground without letting the pelvis rotate and without an increase in pain
- Hold at the bottom position for the prescribed time and then bring it back to the start
- Repeat for the prescribed reps

Tips:
- You should feel a light stretch in the inner thigh or nothing at all, not pain

Supine Hip External Rotation + Abduction - BKFO

*Hold 5 sec per rep

Set up:
- Laying on back with knees bent, spread your feet out to a comfortable width

Movement:
- Slowly drop your knees  in toward each other (hip internal rotation), to feel a stretch in the glute or outer hip region
- Hold for the prescribed time and then repeat for the prescribed reps

Tips:
- Vary the foot position to increase or decrease the stretch

Global Hip Mobility - Level 1

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