Hip Mobility Stretches

Staying with our theme that SITTING IS THE NEW SMOKING, I wanted to show you a few more HIP MOBILITY STRETCHES that can make a HUGE IMPACT on your program, how you feel and how you move.

Posterior Hip Mobilization
Exercise #1

On all fours, position a stretching band around one thigh ( upper leg or quad), then place that foot in front of the opposite knee. Move or Pull (Oscillate) your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.

Do 10-15 reps for 1 set for beginners. As you advance, add more sets, or increase the number of reps. You can also increase with tension of the band by moving farther from the connection point, or get a bigger band that is used – AFTER YOU CAN COMPLETE 3 SETS of 15 REPS with the lighter band.

Couch Stretch
Exercise #2

Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you – and lower leg at 90 degrees – THE KNEE SHOULD NOT BE IN FRONT OF THE TOE.

Engage glutes, quads, and hip flexors by arching and relaxing your back.

GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

Do 1 set of 10-15 reps – repeat with the other leg.

Build up to 3 sets of 10-15 reps;