Hip Mobility

Key Points

• 90/90 HIP MOBILITY:
• Sit in a 90/90 position, front leg at a 90-degree angle, back leg at a 90-degree angle
• Maintain postural alignment throughout the exercise
• Lean into the front leg for hip mobility on the right side, then come out
• Perform dynamic movements, not holding the position for too long
• Explore different movements: leaning forward, to the middle, and rotating slightly to the right
• Reach with the hand to enhance the stretch, using both right and left hands for different effects
• SIDE-TO-SIDE KNEES:
• Sit with knees bent, arms behind for support, let knees go side to side
• Perform as an active mobility exercise, not static stretching
• Maintain beautiful posture while performing the exercise
• Option to move hands forward if not needed for support
• Add a tripod element for an extra hip flexor stretch
• Perform 10 repetitions each side for the basic movement
• Perform 5 repetitions each side with the tripod element for one set
• PIGEON POSE:
• Start in a 4-point stance, bring one leg forward at a 90-degree angle, let the other hip fall
• Most challenging exercise in the series
• Option to lean into the stretch with a straight back for added intensity
• Perform the movement 5 to 10 times dynamically
• These exercises improve hip mobility, which is crucial for athletic performance
• Consistency in performing these exercises will lead to better mobility and overall physical health