Name: Playbook - Hannah Bower - Hip Mobility & Stability
Uploaded: 2024-03-06T20:27:10.498Z
Duration: 10 min
Description: Hip Mobility & Stability

Just what I needed! I took 2 days off because my pelvis was severely out if valance and my chiro recommended rest.

What a great way to stretch out and move without aggravating my low back!

I coupled this with some other mobility work!

Katie

Leigh-Ann

Dedra

Really needed this! My hips are stuck after to many years of desk job 🥲

Selma

Really good after a run!! Didn't realize how tight my hips were!! Definitely saving to do regularly.

Harder than expected! Great stretch in my hips!! Realize how much strengthening I need

Sharlene

Sara Zaki

Paula Kane

I have pretty bad hips and the full body, body weight workout I did yesterday put my right hip in terrible pain as of this morning. It happens sometimes depending on the workout. I did this mobility routine this morning to try to help alleviate some of that. Not sure if it was the right thing to do. But I assume any movement will help loosen things up and therefore relieve some pain.

Rhiannon

Jojo

I’m not sure if it’s my arthritis or something else but sometimes my hips just flare up and get so locked up and painful that I’m forced to limp. These movements were uncomfortable to do but hopefully will help loosen up my hips and relieve some of my pain ❤️

Great cool-down/stretch routine for leg day!

Amy Grudier

Did this after a run I may have gone too hard on and wow, I know my body will be grateful that I did! Love these movements 🤩

Lauren

I had hip surgery in 2018 and I absolutely loved this mobility sequence. Nothing was painful but definitely found some weak spots to focus on!

Melissa

Ran 1.90 miles this morning and puked. 1st time since having COVID. My knee started to ache and my rt hip started to tighten up so had to slow it down. Outside of that I accomplished it, was really leery, but it happened so I'm happy about that. - Bridgid

Bridgid

Jessica Mccauley 

It was great to use for a cool down. My hips were feeling a little tight and this definitely did the trick. 😃 Now that I’ve built up some strength my next goal is more joint mobility and flexibility.

Jenna

Cady

Hannah

Loved this one!!! Will be doing this more often during my pregnancy!

Alexandra

Mariah

Ariane

Just what I needed after a long day of sitting and studying. It’s amazing how little movement can loosen up the joints and make everything happier💕💕 Hannah I am always in awe, keep doing you and staying an amazing person and mama❤️❤️

Heba

My hips feel great! I've been struggling for months with what I am told is hip instability. Im so thankful for these quick exercises and stretches I can do quickly throughout the day

Nikki

This was soooo warranted for all of the soreness!

Jennifer

Great exercises to incorporate into daily workouts or life 3-6x a week! 

Helps with back pain, hip pain, knee pain!

Finish off your workout or warmup with these dynamic stretches! Hold off for the static holds after you workout!

Important to scoop your hips into a posterior pelvic tilt (PPT) to help isolate the hip flexor and psoas

5-10 lunges 
Hold 30sec-1min

Active PPT lunges

Seated pretzel is a modified version of the pretzel squats! Both still great to do even if you can do the pretzel squats! 

Targets piriformis, glut med & some IT

10-15 squats
30-1min hold!

Pretzel sits & seated pretzel

5-10 rocks 
Hold 30-1min

Make sure to keep foot flexed

Adductor Rocks

This is both a mobility + stability! 

You may cramp, that’s normal. It’s a hard mode to do as it really gets the intrinsic muscles firing!

Can do just the 90/90 swivel, you can add the bends forward for an increased stretch!

90/90 Swivels + Rotation

Hip Stretches for mobility

Stability is so important for a balanced pelvis! Working the muscles that attach into the pelvis can do wonders for pelvic girdle pain, low back pain and linked to knee pain!

Hey is to raise hips as high as you can and abduct the leg as  far as you can do. The  burn will be intense! 

If you can’t do the side plank, modify and lay on side and abduct leg with a bent knee!

Clamshell Abductions

These are deceivingly tough.

Everything stays still and stable while you rotate your hip in 360 rotation in both directions with as “BIG” of circles as you can make while “balancing” a glass of water on back!

5 reps each way!

CARS- Controlled articulation rotation

Exercises for Hip stability!

Hip Mobility & Stability

Sara Paterson

Audrey

Arpita

Do you have back pain? Try this circuit

Going on 4.5 years of being pregnant and/or breastfeeding and really trying to start focusing on my mobility and this was perfect for those breastfeeding tight shoulders!!

Jordyn

I did this after BTB day 1 when I realized I couldn’t do the y-pulls because my breastfeeding shoulders were too dang tight! This felt amazing!

Katrina Wilhoite

Kara

Upper Body Mobility

Krista Kruszon

That was really good! I can’t remember when’s the last time I did any of those type of movements. I need to incorporate those more in my life.

Janine Ducharme

Pipe Mobility| dynamic stretching & corrective exercise

Jessica

Impressively difficult.. my kiddo and I both have weak ankles.. we'll be doing these often

Bekah

Ankle Mobility + Stability!

I often neglect to stretch my upper back and after running with the stroller I definitely need to! Took the time to today and feeling so much better. I didn't realize how tight I was!

Alisha

Very needed right now. I'm finding it hard to progress with strength training because my mobility is lacking. I've noticed an improvement this week after committing last week to mobility and stability. Its about the journey, not the destination, right?

Ashley Powell

Thoracic Mobility

Use this as part of my deadlift warmup routine

This was amazing and just what I needed for my sciatic nerve pain! Thank you!

Brenna

Victoria Leon

Si Joint, Sciatica & Lower Back Relief

Amazing. I am 20 months post natal and my posture has never been the same

Tasha

Was not about to let vacation mess up my 71 week streak 😂 couple stretching/mobility videos coming in clutch. Feels good move after a fun week away.

Ashley 

Chest & Posture Help

Needed this today along with a long walk.

Erica

Those Hip Dips were harder than I remember! 💜💙💚

So needed today! Taking a week of the get stronger program to focus on restore and mobility. My body is so sore and needs a break. Love this mobility routine after some cardio!

Lindsey

Hip stability- great for low back & pelvic pain

Needed this. Everything is so sore, end of first trimester is kicking my butt. Needed some gentle movement and this was perfect after a 30 minute walk.

Hip Mobility & Stability

Community

More workouts from Hannah Bower