Name: Playbook - Dr. Caleb Burgess - Hip Flexor Mobility - Level 2
Uploaded: 2024-04-19T04:48:15.089Z
Duration: 15 min
Description: Hip Flexor Mobility - Level 2

Looks easy but it’s actually a killer program.

Emily

Really enjoyed the set of exercises really helps me

Jay Karia

Mawgan Wilkins

This is LEVEL 2 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 3 exercises.

Hold 3 sec per rep

Set up:
- Lay on your back with your knees bent and heels close to your butt
- 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 and then squeeze your butt cheeks together hard and HOLD this
- Then lift your tailbone off of the ground while keeping your lower back rounded and keeping your pelvis tilted backward
- At the top of the motion you should feel your butt and back of thighs working and likely a stretch in the front of the thighs or groin region
- Hold this position for the prescribed time and then slowly return to the start position

***You should NOT feels pain or pressure increase in your lower back and you should not let your lower back arch as you lift up toward the top
***Keep your feet flat if that feels more natural for you

Bridge with Posterior Pelvic Tilt

*Hold 5 sec per rep

- See video for detail

Half Kneeling Couch Stretch

*Take 2 sec to go back, hold 1 sec, then take 2 sec to come back up on each rep

Set up:
- Cross arms across chest, with yoga mat, pillow, or folded towel under your knees

Movement:
- Tighten your stomach and glutes to lock your pelvis in place, then slowly lean back as far as you can while keeping your trunk and thighs in a straight line, then come back up

Reverse Nordic Curl - 2 Leg

*Take 2 sec to go down and Hold 2 sec at the bottom of each rep
*Rest time is between sides

- Listen to video for description

Tips:
- Make sure not to let lower back arch excessively when stepping back and holding at the bottom (the abdominals and glutes should stay engaged)

Reverse Lunge with Pause at Bottom

Hip Flexor Mobility - Level 2

Hip Mobility - Start Here!

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

Hip Flexor Mobility - Level 1

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 2

Community

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