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Morning Hip Mobility
A daily mobility routine focused on the It Band, Tensor Fascia Late (TFL) and hip abductors. Excellent for increasing hip joint mobility, improving flexibility, and in relieving tension and tightness in the hips. Great way to start your Day.
  • 1. Hip 90/90
    Flip sides

    00:06 min

    Exericise Instrucions
    Sit on the ground with your legs bent and feet flat on the ground. Lean back 45 degrees and rotate your knees to the ground on the right side then to the left side. Hold suggested duration or perform for reps.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 2. Slow Pigeon
    Flip sides

    00:10 min

    Exericise Instrucions
    Sit on the ground with your legs bent, one leg in front and one leg behind you. Slowly bend from the waist towards the front knee. Slowly return to the starting postion. perfrom the assigned reps then switch sides.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. Hip Adductor Stretch(lateral lunge)
    Flip sides

    00:08 min

    Exericise Instrucions
    Stand with your feet wide apart, toes pointing forward, and place your hands on your thighs. Shift your weight onto one leg by bending that knee while straightening the other leg, which you want to stretch. You'll feel a stretch on the inside of your thigh and groin of the straight leg. Hold for the prescribed time, then release the stretch slowly. Switch sides and repeat.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 4. IT band stretch standing
    Flip sides

    00:11 min

    Exericise Instrucions
    Stand up and cross one leg behind the other. Shift your hips toward the leg that's behind and lean your upper body in the opposite direction, reaching overhead. You'll feel a stretch on the outside of your hip and thigh, as well as across your trunk. Hold for the prescribed time, then release the stretch slowly. Switch sides and repeat.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk