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FIVE ADVANCED HIP MOBILITY DRILLS

FIVE ADVANCED HIP MOBILITY DRILLS

Hey guys, Coach Charles here with Coach Phil. We’re going to show you some hip mobility, so this is going to be done on the piriformis muscle.

I’ll get Phil to cross one leg over the other. He’s then going to use one of his arms to put pressure on the knee. He’s then going to go into flexion and come over, stretch out that piriformis, let’s use that other hand, pull in. He’s going to hold that for about 15 seconds.

Once he’s done that, he’s going to grab his knee, sit up a neutral position, pull that knee up, and stretch out the glutes as well. This is going to be done both on each side, 15 seconds on each stretch on both sides. You can do this two or three times to start to open up your hips and your glutes.

Hi guys, today we’re going to show you how to do a Lunge Hip Stretch.

Ash is going to get into a lunge position. He’s going to have his back foot straighter than normal. He’s going to, then, squeeze his right glute, and start to get that right hip to stretch out. He’s going to push his hips forward, raise his hands, hold that for about 15 seconds, and then he’s going to change. Change feet, same thing. Back leg as straight as he can. Push his hip forward. Left glute turned on. Place his hands above his head, get that thoracic extension. Open up your hips.

Guys, you can do this 10 reps on each side with a 15-second hold on each rep. 

Next up we will show you how to do a Band Distraction Hip Flexor Stretch.

This is a really good stretch to do to open the hips after sitting down or driving for long periods of the day. It’s really going to tone up those hip flexors along with the band as a distraction, pulling through on that front hip. Phil is in this position where he’s going to be squeezing his right glute, pushing his hip forward and staying straight.

To increase the stretch, you can raise your right arm to also get some thoracic extension. But that all again start to pull more on that hip flexor. Do this for about two minutes to really open it up. 

Finally we have our Lateral Band Distraction Stretch.

In this position, Phil’s femur, which is the top of his leg, is going to be placed directly underneath his hip and his opposite leg is going to be supporting. In this position here, you can see that the band is pulling his femur, which is the top of his leg, into the correct position to restore joint function and to increase mobility through his squat and his lunges. 

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FIVE ADVANCED HIP MOBILITY DRILLS

FIVE ADVANCED HIP MOBILITY DRILLS

FIVE ADVANCED HIP MOBILITY DRILLS

Hey guys, Coach Charles here with Coach Phil. We’re going to show you some hip mobility, so this is going to be done on the piriformis muscle.

I’ll get Phil to cross one leg over the other. He’s then going to use one of his arms to put pressure on the knee. He’s then going to go into flexion and come over, stretch out that piriformis, let’s use that other hand, pull in. He’s going to hold that for about 15 seconds.

Once he’s done that, he’s going to grab his knee, sit up a neutral position, pull that knee up, and stretch out the glutes as well. This is going to be done both on each side, 15 seconds on each stretch on both sides. You can do this two or three times to start to open up your hips and your glutes.

Hi guys, today we’re going to show you how to do a Lunge Hip Stretch.

Ash is going to get into a lunge position. He’s going to have his back foot straighter than normal. He’s going to, then, squeeze his right glute, and start to get that right hip to stretch out. He’s going to push his hips forward, raise his hands, hold that for about 15 seconds, and then he’s going to change. Change feet, same thing. Back leg as straight as he can. Push his hip forward. Left glute turned on. Place his hands above his head, get that thoracic extension. Open up your hips.

Guys, you can do this 10 reps on each side with a 15-second hold on each rep. 

Next up we will show you how to do a Band Distraction Hip Flexor Stretch.

This is a really good stretch to do to open the hips after sitting down or driving for long periods of the day. It’s really going to tone up those hip flexors along with the band as a distraction, pulling through on that front hip. Phil is in this position where he’s going to be squeezing his right glute, pushing his hip forward and staying straight.

To increase the stretch, you can raise your right arm to also get some thoracic extension. But that all again start to pull more on that hip flexor. Do this for about two minutes to really open it up. 

Finally we have our Lateral Band Distraction Stretch.

In this position, Phil’s femur, which is the top of his leg, is going to be placed directly underneath his hip and his opposite leg is going to be supporting. In this position here, you can see that the band is pulling his femur, which is the top of his leg, into the correct position to restore joint function and to increase mobility through his squat and his lunges.