Name: Playbook - Demi Bagby - Hip Mobility & Stretches
Uploaded: 2023-06-19T15:00:29.716Z
Duration: 20 min
Description: Hip Mobility & Stretches

Kiandra

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

Squat Mobility

Deadlift Mobility

Feel much more loose after this one. Will repeat a lot as well.

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

Loved this! Feels good. Will be a favorite. Will continue.

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

Celeste

Upper Body Foam Rolling & Massage

Gabby

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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