Name: Playbook - Corinne Nicewick - Hip Mobility Routine - Pancake
Uploaded: 2022-06-20T21:00:30.171Z
Duration: 45 min
Description: Hip Mobility Routine - Pancake

Rebekah

It was good, showed me how tight I am haha

Kevin

Amazing!! Didn’t realize how much flexibility I lost over the years 😭

Charlie

This routine helps to open up your hips to get a deeper pancake stretch

Keep knees at a right angle and rotate around
More of a functional hip opener than a stretch

Hip Rotation Opener

- Keeping knees at 90 degrees, open up hips as much as possible with comfort
- rock back and forth in this position allowing yourself to drop further into a deeper stretch

Frog Rocks

Without moving your hips, lift your heel off the ground.
The movement should be minor, especially if you’ve never done this before.
Don’t expect a lot.

Frog stretch toe pulses

- lying on back, bring one knee to chest and hold it in with hands in the knee pit
- holding position, engage leg open, pushing opposite leg into the ground to counter the movement
- close and repeat

Back Lying Dynamic Hamstring Opener

- place one foot on other knee
- bring foot/knee closer to face and reach through the hole made by the legs to pull leg closer to chest via the shin
- for more stretch, push on the stretching knee to rotate hips

Lying Glute Opener

- grabbing the bottom of your feet, try to keep spine elongated and pull knees to either side of the chest
- focus on flattening the lower back to the ground while simultaneously bring knees towards the ground

Happy Baby Pancake Opener

- in a straddle, reach arms up and above head
- create as large of a circular motions with arms as possible each time bringing your chest closer to knees and the ground
- activate my engage knees and toes away from the center
- make sure to switch up the direction of your rotation

Pancake circles

*review this tip*

- with you pancake stretch, the focus should start from your belly button and then slowly move up
- you should driving your chest further forward away from your hips, and only towards the ground after fully extended this way
- engage your quads and knees backward while keeping your glutes engaged to do so

Pancake lower back engagement

- Place a block or firm pillow under your knee 
- keeping back straight, engage forward with belly button
- engage quad to straighten leg and relax
- repeat for set amount of reps on EACH SIDE

Pancake singular quad engagement

- trying to keep back straight as possible and knees and toes engaged away from the center, lean forward
- focus on bringing belly button closer tho the ground as a priority, then chest forward
- after you go as forward as you can, fully engaged, relax and drop nose to ground
- engage again bringing forward after a few seconds and repeat this process

Hip Mobility Routine - Pancake

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