Name: Playbook - Demi Bagby - Hip Mobility & Stretches
Uploaded: 2023-02-28T18:12:53.928Z
Duration: 20 min
Description: Hip Mobility & Stretches

Jennifer

Caroline

This mobility workout can help to improve your stability, flexibility and strength! Hip stretches can also help to combat issues like lower back pain and knee problems!!

-Attach a band to a stationary object and place your leg inside
-Kneel into a half kneeling stance with the band around your upper thigh on the back leg 
-Shift your body weight back and forth slightly releasing tensions in your hip

Banded hip extension

-Start on your hands and knees
-Place a kettlebell or dumbbell on the ground inside your foot
-Lean to the side slightly as you rotate your knee towards the center or internally opening up your hip girdle

Hip capsule internal rotation

-Get into a modified plank position with 1 knee on the ground and your lower leg rotated internally
-Put your weight on the knee and slowly rock back and forth opening up and releasing your hip capsule 

*Work both sides

Hip capsule mobilization

-Get into a low lunge position along the ground 
-Point your knee out to the side so that your foot is in front of your hips
-Lean into the front leg to intensify the stretch

Hip external rotation & flexion

-Lay on your back with your legs bent and a foot in each hand
-Pull down on your feet to intensify the stretch

Lying hip opener

-Attach a band to a rack at waist height and put a leg threw the band
-Place a box in front of you and leg into a foot elevated lunge position with the banded leg on the ground
-Slightly rock back and forth allowing the band to open and close your hip

Trailing leg hip extension

-Lay on your back with your legs bent and your feet on the floor
-Rotate one foot up and over the knee of the other leg
-Keep your back flat on ht ground as you rotate your legs down internally  

*Work both directions

Internal rotation

Hip Mobility & Stretches

KRXXKXXN

Gabby

Squat Mobility

Deadlift Mobility

Helpful using a box to foam roll the hamstrings

Danielle

Hamstring Stretches

Robert Goforth

Shoulder Mobility

i’ve been struggling with an upper back/neck injury. i had to take a week off of working out in order to heal it some more and i’m working on stretching more and this was a big help. it hurts so good. 🤍

Cheyenne

Upper Back Mobility

This really helps with my wrist pain and stiffness!

Gabrielle

Wrist Mobility

This is my go-to stretch after work. My neck is my sore spot so this helps.

Ann-Sophie

Neck Mobility

Really took it easy tonight, been having a lot of irritation in my shoulders the last few days so I just did the ball and foam roller and did some cardio today!

Jackson Knott

seethetrueme@gmail.com

Upper Body Foam Rolling & Massage

Lower body Foam Rolling & Massage

Good stretch but struggling having to click timer multiple times

Neonalex2002@gmail.com

Upper Body Stretches

Super good before or after a ski day.😊❄⛷

Minna

Quad Stretches

Duuude, this hit all the muscles I've been trying to loosen up. Definitely going to keep using this to improve my split.💙💗

Love doing this stretch after a leg workout

Hip Mobility & Stretches

Community

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