Name: Playbook - Danielle Gray - Hip Stretches & Mobility
Uploaded: 2023-08-23T00:23:36.200Z
Duration: 15 min
Description: Hip Stretches & Mobility

Karli

Michael

An ever-growing category for hip joint stretches! Keep checking back for updates!

Start in a kneel and place one foot in front of you in a 90° lunge. Tuck your back toe under and push into the floor. Tuck your tailbone under to face the floor and gently squeeze your back glute. Feel as if you’re dragging your back knee towards your front knee. This stretch needs to be active to be efficient. For more intensity you can bring your chin to your chest and/or bring the same arm of the leg that’s down straight up, lift out of your hips, and bend towards the side with the bent leg. Repeat on the other side.

90° Hip Flexor Stretches

Start lying on your side in fetal position. Keep your bottom knee tucked into your chest and either grab your top quad, shin, ankle, or foot (you may also use a strap or a towel for assistance) and slowly pull your heel back behind you. Do not let the bottom leg come untucked. Keep your top knee from lifting higher than your hip to stay aligned. Repeat on the other side.

Side Lying Quad Stretch

Lie on your back, cross one leg over the other, thread the arm of the crossed leg between the two legs and grab your other hand behind your bottom leg hamstrings. Rock from side to side. For more intensity, cradle the front leg and keep the shin parallel to the floor and gently slide it across your body and back. Repeat on the other leg.

Supine Figure 4 Stretch

Start in a frog position with both knees at 90°. Slide into your frog middle splits. From there, keep your core engaged and back neutral as you tuck your tailbone to face the floor and then slowly tilt it to face the ceiling. Breathe as you move through positions.

Frog Pelvic Tilts

Start in a standing lunge with the back leg straight and heel pressing down. Tuck the hips under with a posterior pelvic tilt, squeeze the back glute, and flex the abs. You will only feel this stretch if you are actively squeezing. For more intensity, bring your chin to your chest and the same arm of the leg that is back up over head and tilt to the opposite side.

Time is per side

Standing Hip Flexor Stretch

Hip Stretches & Mobility

10 Min Follow Along Full Body Stretch

Hamstrings, Quads, & Calves Stretches

Wrist & Forearm Stretches

These were great of course I had to modify but the stretching so valuable to me. Thanks!

Lisa

Back Stretches

Oh man It will take me years to master middle split but I am really looking forward to it 🤍🦋 glad that I have found your account

sulaiman Abouabdah

very helpful! :) 
definitely worked muscles I  hadn’t felt in a long time

Brooke Viva

I will be doing this with my girls! I’m 31 and my girls just started gymnastics and I’ve always wanted to be able to do the splits we enjoyed laughing through the pain.

Stephanie

Intro to Middle Splits

Active Flexibility Mini Workout

All Things Backbending: 2/27/22

Throughout your videos I’m learning proper techniques that I was unaware of! Thank you! It makes a significant difference.

Mela

Loved it! Super helpful stretch to do on an active rest day

Colleen

this one is great to do anywhere! she is right about making sure it’s warm or else its harder to relax .. really enjoyed this stretch routine! You may already have this one but a few wrist stretched would be dope

Stiff Day Quick Stretch

Perfect intro to stretching. Easy to follow along and explained well. Felt really good. Will definitely be on repeat. Would love a shorter version for those busy days.

Tegan Sacevich

Megan

Really enjoyed this one. I'm trying to get back into stretching regularly. There were even some stretches in here that I hadn't done before which was awesome. Thanks!

Hip Stretches & Mobility

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