Name: Playbook - Josh Bailey - Hip Flexor Mobility
Uploaded: 2021-08-08T18:12:36.930Z
Duration: 20 min
Description: Hip Flexor Mobility

Simple but challenging.  Struggle with the hip flow thrust, modified with hand assistance.  Will keep working on it.

Aaron

Gerald Gray 

Great really great thank you for making these.

CaSean

These are dynamic move it and hip flexor Mobility and Exercises to help release tension from hips and create a better range of motion. 

Strong, active glutes help to reduce both knee and back injuries. By stretching the hip flexors, we allow the glutes to turn on, improve performance, and reduce our chance of injury.

Sit on the floor and bend one leg in front of your body with your hip rotated out. Position it so your lower leg and knee are resting on the ground. Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight.

Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. Bend your knee so your leg forms a 90-degree angle. Your back knee should be in line with your hip, and your ankle should be neutral.

Try to keep your back straight and resist the urge to bend to one side. Think about sitting into both hips equally and easing the lifted hip straight down toward the ground.
Hold this stretch for up to 60 seconds, breathing deeply to relax into the position. Complete 2–3 reps on each side.

90/90 Stretch

Start in the 90/90 position, with one leg bent in front of you with an external rotation of your hip, and the other leg bent behind you with an internal rotation of the hip. Try to sit with both sides of your glutes touching the ground. Hands can be up, on your hips, or on the ground.   

The next step is to come up on the knees/shins.  You can use your hands to come up to this position, as needed.

Push your hip forward and squeeze your Glute on the knee that’s down

90/90 Hip Flow Thrust

Kneel on a mat with both knees, then place one foot forward so that you have a 90-degree angle at the hip and knee. Place your hands on the front knee for support (if needed). This is the start position of the kneeling hip flexor stretch.

Keeping the torso upright, slowly lean forward until you feel a comfortable stretch through the groin and top of the thigh (rear leg).

Move slowly back and forth 5-10 times, or maintain a hold for 30 seconds.

Kneeling Hip Flexor Stretch and Rotation

Lie on your back with your knees bent and feet flat on the floor. Your spine can be neutral. You don't have to flatten your back.

Bend your right knee until the thigh is perpendicular to the floor. The shin can drop—it doesn't have to be in table top position.

Bring your left knee up, rotating your left leg outward at the hip so that you can rest your left ankle on your right thigh just above the knee.

Take your right hand to the outside of the right thigh and thread your left hand through the opening your crossed left leg has made. Grasp your hands behind the right thigh.

Press your left thigh open with your left elbow as you simultaneously pull your right thigh toward your chest with your hands. You will feel a good stretch along the outside of your left hip. Experiment with the intensity of the stretch.

Breathe deeply into the stretch. Hold for 30 seconds. Repeat on the other side.

Reclined Hip Flexor Stretch

Stand with feet shoulder-width apart, put one hand on your hips.

Step your right foot back about a foot and a half.

Bend your left knee slightly, raise your right heel off the ground, and lean forward several inches.

In this position, squeeze your right glute and reach your arm back with the leg the goes back

Standing Hip Flexor & Reach Stretch

Stand tall and hold onto a wall.

Shift your weight to the right leg and swing your left leg to the left and then across your body to the right.

Repeat the movement with the right leg until the set is complete.

Lateral Wall Hip Swings

Stand on one leg and raise your opposite knee. Make a big circle forward with your knee in a clockwise direction, then swap legs and repeat.

Reverse Hip Circles

Stand on one leg and raise your opposite knee. Make a big circle with your knee backwards in a counter clockwise direction, then swap legs and repeat.

Forward Hip Circles

Hip Flexor Mobility

Sean

Darryl

Jonathan

Full Body Mobility

Why do the bottoms of my feet hurt on those reverse Nordics? Maybe I just have weak feet? Great quad stretch btw!

Jordan Carreto

Truly wound too tight. Amazing how routines could look so simple but oh boy! These stretched me to my limits. Range of motion so restricted currently. Wow!

Hip Flexor Mobility

Community

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