HIP MOBILITY SEQUENCE
In pretty much all sporting and daily activities, good hip strength and mobility are keys to performing your best. The following
stretches will help your hips stay as healthy and functional as possible.
1 LYING HIP ROTATION 2 PIRIFORMIS STRETCH 3 BUTTERFLY STRETCH press one knee
press with down with your
your hand move your knee hand, then
for resistance back and forth switch sides
Lie on your back with both knees bent and cross Cross one leg fully over the opposite leg, so your Sit upright with a straight back and feet together,
one ankle over the opposite knee knee is crossed over your thigh pressing the knees down towards the ground
Move in and out of the stretch by rotating the hip Shift your hips fully to the other side Use your hands to press into the ground and
in and out Pull the crossed knee toward your opposite move your groin closer to your heels
For the hold, use your hand for resistance and shoulder, then use your hands to move your knee Press one hand into your knee on the same side
press into the knee back and forth to create resistance in order to for a deeper stretch
deepen the stretch
4 SQUATTING INTERNAL ROTATIONS 5 FROG STRETCH
Start in a deep squat (as deep as you can go) Start on your hands and knees, bringing your knees as far apart as is
comfortable
Rotate one knee inward, down towards the ground
Keep the inside edges of your feet on the ground, with toes pointed outwards
Move dynamically switching sides
Squeeze the knees together as you rock backwards, and relax as you rock
Sit on a small stool, if necessary, to find comfortable squat forwards
6 KNEELING LUNGE 7 TRAVELING BUTTERFLY
Sit with your feet straight out in front of you (longsitting)
Use your hands to push your hips forward toward your heels, so you wind up in the butterfly position
Move dynamically between longsitting and butterfly positions
8 PIGEON STRETCH
Get into a lunge position with your knee and foot
about hip width apart from the elevated leg
Keep your chest tall and your hips square
Pull the back foot up off the ground with same
side hand for a deeper stretch
HOT TIPS
Move in and out of each stretch several times Start with your front knee bent at a 90-degree angle
Move slowly with control The back knee can be bent or extended as is comfortable for you
Hold each position for 10-30 seconds Rotate the back hip foreward, and shift the other hip backwards
Shake it out and do it again Keep the chest up tall and work towards straightening the back leg and putting more weight through
Practice, practice, practice! the front leg
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