Rotational and end range strength will give your hips some real love. Variety is vital to healthy joints especially the hip. Continually uploading new information and loading the hip properly with isometrics will help increase mobility. -
Here a few moves from my personal practice I’ve been enjoying and regularly use with clients.-
1️⃣ Side lying Hip CARS ( controlled articular rotations ) squeeze hands to increase irradiation. 8 reps each side x 3 sets.
2️⃣ Prone half butterfly lift offs , use the floor or advance with a yoga block to increase difficultly. Push the hands and arms into the floor for irradiation. 5-10 second holds x 5 each side x 3 sets.
3️⃣ Side lying external rotation holds , try and keep the foot as high as possible when you let the foot go. Keep the knee in contact with the ground. 5-10 second holds x 5 each side x 3 sets.
4️⃣ Elevated pigeon , Keep the arms in front squeeze the hands and brace the midline for irradiation. 8 reps each side x 3 sets. -
Tag a mate who has “tight” hamstrings and hips or a “stiff” lower back. -
For more info for 1-1 or online coaching press the contact in the bio. -
#bemorehuman #hipprehab #hipmobility #frcms #notyoga