Name: Playbook - Matt Penny - Increase Your Hip Mobility
Uploaded: 2021-12-13T17:02:45.259Z
Duration: 30 min
Description: Increase Your Hip Mobility

First video was cut off. It wasn't clear if the 2 min stretch was need for the second two rounds.

Troy Dettwiler

Use this 30 minute hip mobility session to increase your hip mobility and reduce pain

Start standing and lift the knee straight up as high as possible, as Performing that lift the inside of the foot as high as possible. Then pull the knee out to the side, then internally rotate the femur.

Lifting the outside of the foot as high as possible while keeping the knee high.

Circle the knee around the outside and slowly lower down to the standing leg.

Now reverse that movement pattern.

Move slowly and intentionally with 60-80% irradiation.

Perform rep count in each direction.

Standing Hip CAR

90/90 Hip ER PAILs/RAILs

10 Seconds PAILs/RAILs

Don’t skip the 2 minute pre-stretch

90/90 Hip IR PAILs/RAILs

Half Kneeling Hip Extension PAILs/RAILs

- Each rep lasts 5 Seconds
- Sit with your back against the wall 
- Lock knee out and lift leg as high as possible

Seated Hip Flexion Lift Off

Hip Health

Increase Your Hip Mobility

It feels so good to take care of my joints! Thanks for the knowledge!

Increase Your Hip Mobility

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