September 30th - Hip Mobility

Monday Mobility

1 ROUND •

9 MOVES •

15 WELLBEING MINUTES

HIP FLEXOR WALL STRETCH - LEFT

- Start with the torso leaned forward at an angle.
- Engage the glute and drive the hip forward slightly and hold for 30 sec.
- Then bring the torso to an upright position.
- Engage the glute and drive the hip forward, holding for another 30 sec.

HIP FLEXOR WALL STRETCH - RIGHT

HALF-KNEELING HIP CARS - LEFT

- Keeping the torso still, bring the knee up, out and back.
- Repeat for 30 sec on this side.

HALF-KNEELING HIP CARS - RIGHT

- Keeping the torso still, bring the knee up, out and back.
- Repeat for 30 sec on this side.

POSTERIOR CAPSULE STRETCH

- Stretch the hips back and the chest forward.
- Hold for 60 sec on each side.

SUPINE INTERNAL ROTATIONS

- Bring one leg over the other in figure 4 position.
- Bring the top knee towards the ground, pause, bring it back to the starting position.
- Repeat for 60 sec on each side.

BRETZEL STRETCH

- Bring your top knee towards the floor, while bringing your back heel towards your buttocks.
- Slightly rotate to look upward.
- Hold for 60 sec on each side.

DEEP LUNGE WITH ROTATIONS

- Inhale, bring the elbow down towards the floor.
- Exhale, bringing the arm up above the shoulder.
- Repeat on each side for 60 sec.

90/90 HIGH SWITCH

- Rotate one leg into internal rotation and the other into external rotation until your thighs are 90 degrees to each other.
- Rotate your torso towards the same direction. Pause and breathe.
- Return to start, pause, and repeat on the other side.
- Alternate sides for 90 sec.