Here is what I do every day to keep my hips moving and spine healthy.
90/90 Hip Rotations:
– Begin seated with both legs at 90 degree angles
– Raise the back leg slowly and rotate the back foot around so it meets the front foot
– Return back to the starting position
????ALL while trying to keep the front knee in contact with the ground in external rotation.
????As well as still of a torso position as possible.
Alternating 90/90:
????Begin in the same seated 90/90 position
????Open up the hip unilaterally and while trying to maintain contact with the ground with the opposing leg
????Once end range is reached – then proceed to lift the other leg and rotate around
3-Point Stance Glute Activation:
????Place your knee in-line with your opposite sided foot and hands underneath the shoulders
???? Raise your foot off the ground and hold
Hip-Flexion Holds:
????Get into a half-kneeling position with 2 dowels or mobility sticks
????Keep the arms fully extended and drive the dowels into the ground
????Lift the front foot off the ground and hold
Half-Kneeling Hamstring-Activation:
????Get into a half-kneeling position with 2 dowels or mobility sticks
????Keep the arms fully extended and drive the dowels into the ground
????Pull your heel towards your glute and hold
????The goal here is to move as slowly as possible! Give your muscles and body the opportunity to learn the movement!
????Warning: Get ready to cramp!
