Name: Playbook - Dr. Caleb Burgess - Hip Flexor Mobility - Level 1
Uploaded: 2024-04-19T04:48:15.026Z
Duration: 15 min
Description: Hip Flexor Mobility - Level 1

Very good - loved the feeling of the pelvic tilt!

Nancy

All of these routines I've been doing have been excellent.

A nice beginning in building my hip Mobil. I definitely feel it.

Sharod

Did this entire sequence once and already feeling loose. Well done

Rusty

Fazri

This is LEVEL 1 of a multi-part series to help improve "Hip Flexor" Mobility.

When we talk about hip flexor mobility, what we really mean is the ability of the thigh to move backwards into hip EXTENSION.

Moving your hips into hip EXTENSION (bringing the leg behind you, which stretches the hip flexors) can be helpful for better movement with walking, running, laying flat on the back, and static standing as restricted motion in this direction may place more stress on the hip joint itself and/or the low back via compensation at the pelvis (anterior pelvic tilt).

One huge key that many people miss when performing these exercises is the ability to control/stabilize the pelvis so that movement actually occurs at the hip and not primarily in the pelvis/low back as a compensation.

These exercises will teach you how to stabilize/lock in the pelvis so that you get the most movement possible at the hip.

These are meant to be performed 1x/day but can be performed more often if you would like and have the time.

When you feel like you're ready to progress yourself past this initial level, see the LEVEL 2 exercises.

*Hold 5 sec per rep

Set up:
- Lay on your back with your knees bent
- Place your hands on your hips if needed (this is to help monitor the position of your pelvis)

Movement:
- Rock your pelvis backward (tuck your tailbone up/in) so that your hands move backward (this should flatten your lower back on the ground)
- HOLD this position for the time listed each rep

Supine Hooklying Posterior Pelvic Tilt

*Hold 5 sec per rep

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), and slowly raise up while maintaining this position of your pelvis until you feel a stretch at the front of the thigh/groin/quads

Tips:
- You should be able to raise up to a feeling of stretch while maintaining the positioning of the pelvis (it should not tilt forward but should be maintained in the backward position)...you may not raise up all the way to the top and that's okay!
- 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 5 sec per rep

Set up:
- Stand with forearms on wall, with one leg in front of the other

Movement:
- Bend the front knee and straighten the back knee while creating a “C” with your spine (see picture) by squeezing your butt cheeks together hard and pushing downward and toward the wall with your forearms
- You should feel a stretch in the front of your back leg hip/groin/thigh

***You should NOT feel pain or pressure in the low back

Standing Forearms on Wall - Hip Extension Stretch

*Hold at the top for 5 sec each rep

Set up:
- See video, sitting back on your heels with your hands on your hips to monitor for pelvic positioning

Movement:
- See video

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")

Tall Kneeling Hip Extension Stretch - Pelvic Tilt First

Hip Flexor Mobility - Level 1

Hip Mobility - Start Here!

Looks easy but it’s actually a killer program.

Emily

Really enjoyed the set of exercises really helps me

Jay Karia

Mawgan Wilkins

Hip Flexor Mobility - Level 2

Gerard

Hip Flexor Mobility - Level 3

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

Hip Flexor Mobility - Level 1

Community

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