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#hipstretch

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Week 3: #TravelingTeaser
No Turkeys 🦃 allowed in this week’s series with Shannon 🇺🇸 @encorepilatesgnv and me 🇨🇦@pilatesplaceyyc as we approach American #Thanksgiving week during our #November series #TravelingTeaser.
🔷Week 3: Total body tone-up 🎯Goal: Core activation with #spinalarticulation #shoulderstability #thoracicmobility #glutes strengthening and anterior #hipstretch ▪️Cat/Camel warmup (5 reps)
▪️Leg Pull Prep (5 reps)
▪️Thoracic Bridge (3 reps each side)
▪️Thoracic Bridge into Teaser hold (3 reps each side; 30sec hold!)
▪️Shell stretch / Child’s Pose
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⚠️ Not traveling? That's okay! Join us with your stay-cation version. 🚘 Holiday season has begun which means it's a popular time to travel…thus begins the season of interrupting your regular workout routines! So we want to provide some short sequences you can take with you! We have included portable props as well as a prop-less version - each will include a teaser because 🔺A. Who doesn’t love a teaser ? 🔺B. We hope it inspires your ideas for #teasertuesday #laurabteasertuesday 🔺C. You can do a teaser almost anywhere!

A COMMON FAULT ❌ DURING BACK SQUATS
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A high percentage of people that exercise is quad dominant, due to not able to activate the glutes and hamstrings when squatting, tight muscles, or training at too heavy of a weight and your body is compensating. But the thing is you need to realize that if not corrected can lead to lower back pain or knee pain.

Your glutes are designed to be the shock absorber of the body, it is made to take the highest percentage of load or impact to reduce the stress on the other joints. When you are putting yourself in the 1st position in the video, you are increasing the pressure in the knees and increasing the load on the lower back.
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If you are squatting and you catch yourself doing this ⬇️ the weight, focus on using your glutes and hamstrings when pushing through the concentric motion. Increase the weight slowly so your positioning/form won't falter.
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BE SMART🧠, RESPECT YOUR BODY AND IT WILL RESPECT YOU BACK

OK, so even if you aren’t looking to get your splits these are still great stretches to add to your repertoire at home. Especially if you sit for a large portion of your day. Don’t rush the stretch, breathe and focus on releasing tension. You’re welcome. ✌🏻

All I want to do in this cold gloomy weather is close up and open only when the sun is out.. 🙏🏽🌞🌞🌞🙏🏽

Bom dia, galera! Preparei uma super série de exercícios para quadril. Vem comigo conferir essas dicas de ouro! 😉 📢 Você está querendo aprimorar seus conhecimentos sobre Quadril, Avaliação e Tratamento? Hoje a partir das 22H estarei ministrando um Workshop ONLINE e GRATUITO sobre esses temas! Ainda dá tempo para fazer sua inscrição, acesse: http://congressopilates.com.br/
Até mais tarde! 💪
#mit #congressoonlinevollpilates #hipmobility #hipstretch #pilates

Wisdom from @miz.liz - a must save for later! Read below for more details and tag your friends with back pain/leg tightness 👇👇👇👇👇
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✨Yoga for Tight Hips & Back Pain✨
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Many symptoms of lower back pain can begin with tight hip flexors or hamstring muscles - so opening up hips when these poses may help! .
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1. Low lunge - square hips, arms overhead for more
2. Twisted lunge - opposite hand down on ground, reach back for ankle
3. Lizard - optional knees on ground
4. Low lizard - options knees on ground
5. Half Pigeon - upright
6. Butterfly - press down on thighs with elbows
7. Double pigeon - parallel feet with ankles
8. Cow face (legs - you can do the clasp to open shoulders as well)
9. Frog - flex feet, feet in line with hips .
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Try these out and let me know how they go! ❤️ #tutorialswithliz #inflexibleyogis

#Repost @deskboundtherapy (@get_repost)
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Tight hip flexors? Think again, you may need to strengthen them!
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Check out the awesome mob by @teachbyexample ·
The psoas march. There has been many times that I have been asked by patients and athletes why their hip flexors are so tight? They tell me that they stretch them all the time with little to no long lasting change. What if your hip flexors don’t have to be stretched, but actually strengthened? A large number of people would actually benefit from hip flexor STRENGTHENING as compared to repetitive static stretching. Here are the “dos” ✅ for the psoas march.
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✅ - Use a band or theraband tied into a circle and place it around the front of both feet.
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Then, move to your back and flex both knees up towards your chest while maintaining a slight core contraction. Be sure to try and get both knees past the 90 degree angle - this is where your psoas (primary hip flexor) will be activated the most. Also, try to maintain the ankles into dorsiflexion (toes pulled up) during movement.
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While holding one thigh/knee flexed up towards chest, slowly lower the opposing leg down. Do not touch that leg to the ground. Be sure to maintain core tension (DO NOT let low back arch) and hold for roughly 2 seconds.
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You can repeat on the same leg or alternate legs - whichever you prefer. Try your best to maintain the “up” leg past the 90 degree angle when you lower the other leg down. Repeat for desired reps and sets based on your goals.
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🐥 - The psoas march is a great exercise to isometrically strengthen the hip flexors and to also help coordinate core tension with lower extremity movement. If you have not been responding to chronic hip flexor stretching, this might be a great exercise for you to add to your arsenal.
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TAG a friend with tight hips!
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Let me know if you have any questions in the comments!
#DeskboundTherapy #mobility #runner #hipmobility #rehab #prehab #hipstretch #physicaltherapy

Always got time for a cheeky #malasana
#yoga #hipstretch

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I love this pose!!
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Providing great side bend as well as an awesome hip stretch!!
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Give my album a listen!
. Hanford Yoga Synthesis on iTunes
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More info at www.YogaSorcerer.com
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🌀
🤸🏽‍♀️
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❤️❤️❤️❤️❤️
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#yoga #pilates #mermaid #merman #stretching #sidebend #hipstretch #hip #hips #copycat #buck #youngbuck #sorcerer #yogasorcerer #asana #yogi #beard #yogamat #simple #patina #brickwall #vinyasa

Wow! This #workshop looks amazing!
#Reposting @flexibilityscript with @instarepost_app -- This is one of my favorite Flexibility Script techniques to release the front of my hip and thigh 😊! Learn more about banded movement mobilizations with @rubberbanditz in @flexibilityscript courses and workshops and ebook to come 😀❤️🍀🤗! Catch me at @intlpoleconvention May 2018 teaching my 90min RELEASE: a Flexibility Script Workshop that covers the wonderful world of banded stretching 🤓! #howibandit Challenge @rubberbanditz #flexibilityscript #flexibility #stretching #mobility #bandedmovement #bandedstretch #release #releaseworkshop #rubberbanditz #stretch #quads #hipflexor #quadstretch #hipstretch #poledance #polefitness #polesport #poleathlete #poleflexibility #poleconvention #polecon2018 #flexibilitytraining #happykisspolefitness #hkpf #happymuscles

Self-Massage has never been any easier than it is now! Introducing the Rollga Roller. Use the round end of the Rollga Roller to improve movement and range of motion in the shoulders. Also, compress and massage hip flexors. Tight hips? Tight shoulders? No problem! Take advantage of an exclusive Cyber Monday Offer at GNC.com.
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#CyberMonday #CyberMonday2017 #FoamRollerDeals #BestFoamRoller #AwesomeFoamRoller #SelfMassage #GNC #GNCLiveWell #foamroller #foamrollers #foamrolling #cyberdeals

Know someone who would LOVE Toda Boa? Tag them below and we may send them a little something! 😉

#Repost @jenncantsitstill (@get_repost)
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Frog, or, we will call it "angry frog" is a huge athlete stretch in my book. It stretches your inner hips and groin- and can lesson likely hood of knee injuries. The anger and strong sensation in this pose subside a little with fun memories. We used to do this pose every day for roller derby- which was a safe place to be silly with your friends- and my teammates would have twerking and booty shaking contests from this stretch.
This pose can be a lot when you are quiet in a yin position for what feels like a million years. It pulls all the connective tissue, and you can pretty much feel stuck like that. If you can breathe through, you'll walk different when you're done (probably).
Anyway, it's all in context. Stretching for thirty seconds while shaking your booty with your friends - this pose isn't so bad. Really holding and opening that connective tissue hurts and activates anger for me- but it's always worth it. #imisshangingwgirlswbigbutts #imisshavingabigbutt #hipstretch #ow #yoga #igniteyourlife #yogaforathletes #stretch #recovery #crossfit #mindful #yin #meatballyoga #rollerderby #ct #northhaven #nhv

This is one of my favorite Flexibility Script techniques to release the front of my hip and thigh 😊! Learn more about banded movement mobilizations with @rubberbanditz in @flexibilityscript courses and workshops and ebook to come 😀❤️🍀🤗! Catch me at @intlpoleconvention May 2018 teaching my 90min RELEASE: a Flexibility Script Workshop that covers the wonderful world of banded stretching 🤓! #howibandit Challenge @rubberbanditz #flexibilityscript #flexibility #stretching #mobility #bandedmovement #bandedstretch #release #releaseworkshop #rubberbanditz #stretch #quads #hipflexor #quadstretch #hipstretch #poledance #polefitness #polesport #poleathlete #poleflexibility #poleconvention #polecon2018 #flexibilitytraining #happykisspolefitness #hkpf #happymuscles

Frog, or, we will call it "angry frog" is a huge athlete stretch in my book. It stretches your inner hips and groin- and can lesson likely hood of knee injuries. The anger and strong sensation in this pose subside a little with fun memories. We used to do this pose every day for roller derby- which was a safe place to be silly with your friends- and my teammates would have twerking and booty shaking contests from this stretch.
This pose can be a lot when you are quiet in a yin position for what feels like a million years. It pulls all the connective tissue, and you can pretty much feel stuck like that. If you can breathe through, you'll walk different when you're done (probably).
Anyway, it's all in context. Stretching for thirty seconds while shaking your booty with your friends - this pose isn't so bad. Really holding and opening that connective tissue hurts and activates anger for me- but it's always worth it. #imisshangingwgirlswbigbutts #imisshavingabigbutt #hipstretch #ow #yoga #igniteyourlife #yogaforathletes #stretch #recovery #crossfit #mindful #yin #meatballyoga #rollerderby #ct #northhaven #nhv

The yummiest stretch in all the land 😍😍😍.
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I have a hip thing. 🙋🏼🙋🏼🙋🏼... can you guess which is my "bad" hip? 😁😁😁 .
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Yesterday I was a 'body' for a seminar weekend on which new students were learning the advanced repertoire. I knew I had been guarding my hip (exactly what I tell everyone NOT to do) but I didn't realize how bad it had gotten until we got to Hip Stretch on the Cadillac. The right side has about half the range of the left now... #super Sooooo time for ME to do some Pilates! Enough with all ya'll's issues - I've got some of my own! (Just kidding we will still work through your kinks.) But for reels... no more neglecting my own body. Time the balance this shiznit out, ya'll!!!!
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#practicemakesprogress #progressnotperfection #pilatesaddict #pilateseveryday #pilateslife #fitness #fitfam #fitnessaddict #gymrat #stretch #flexibility #hipstretch #yoga #classicalpilates #realpilates #authenticpilates #moveyourbody #justmove #movementmonday #mondaymotivation #motivationmonday #fitgirl #flexibility

Mobility Series 2 - The Hips. •
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Adapt this modified pigeon pose by adding a banded distraction. •
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- This is a great “hip opening” exercise to stretch the gluts and improve amount of rotation in the hip. •
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- Hip rotation is pivotal for squatting, running, golf etc as well as in the prevention of low back pain. •
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- Day to day our hips do little more than move forwards and backwards and hence why tightness is so common. •
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- You need the mobility in your joints first to be able to access your strength. •
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#hip #mobility #stretching #resistancebands #hipstretch #injuryprevention #squat #powerlifting #gym #weighttraining #running #physiodeewhy #physiotherapy #sportsphysio #movebetter #mobilitywod #movement #stability #power

hips don‘t lie... 👽✌️ #yoga #happybaby #hipstretch

My Day 1 of the #Fall4Hips | #yogachallenge and we have #gatepose 🌉 -
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This weekend was fun with my hubby just us and our free spirits! I definitely kept my yoga pants on under my real pants. 💛 But he didnt let me do any yoga because it would’ve been rude to hop up on the bar to bust out a quick #cobrapose 😂 You don’t play in Texas! Back home sweet home🙌🏽💕 .
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Hosts~
@sdharamr
@pigeatsfish
@alexzandrapeters
@yoga_mami
@fit_yoga_girl .
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Sponsored by : @aloyoga
#hipstretch #yogaeverydamnday #yogadaily #yogapractice #yogamom #yogaoutdoors #yogaislove #sunnysideup #morningyoga #practiceandalliscoming

The best stretch ever with KB overhead, going a little deeper than before, but very stiff this morning. Before doing this variation, needed to warm up.

I love it for so many reasons! Strength, stretch, core, stability and mobility all in one move! #beststretchever

@_cdsworkouts I changed things around to be able to get into it.

#hipstretch #hipflexors #kettlebellworkout #kettlebells #gym #performancecoach #personaltrainer #fitnesslife #fitforlife #flexibility #mobility #strenth #strength #coreconditioning #abs #rotationalexercises #thoracicmobility #instafit #strongfitnessmag #likeagrrrl #justmove

All I want to do in this cold gloomy weather is close up and open only when the sun is out.. 🙏🏽🌞🌞🌞🙏🏽

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