Hip Stretches Part 2 – Stick Mobility Exercises

Hip Stretches Part 2 – Stick Mobility Exercises


You have tight hips? Hip mobility issues? Hip stability? Have a hard time balancing? Maybe in your lunges your wobbly You’re all over the place. How about your T-Spine? Doesn’t move very well? Have a hard time rotating? So if we’ve got all these little issues Let’s connect the dots. Looking at hips to T-Spine, core function, stability, mobility, all of it. So we’re going to take this stick She’s in a half kneeling position. So Ivana is looking for 90/90 degrees. Here’s a big problem that we have most of the times Butt and hips shoot back into extension, so we’re never gonna stretch this out So we want to squeeze the glute, roll those hips up, roll that pelvis up. So now we connect the dots We turn the core on, bring stability irradiated tissues Now we got this nice long stretch. Also pay attention to the back foot, so big toe needs to push and drive through the ground That should be first. Big toe pushes Activates the glute more, roll the pelvis up, now in a nice Stable environment. We’re gonna take that stick She’s going to slide it right under the thigh at the crease of the knee. You’re looking to get about midpoint Okay, she’s gonna take right hand across it’s gonna reach and grab on to that stick. Now, here’s where the magic starts to happen so we’re going to Pull so Ivana is gonna pull with this arm. So we get into those spiral lines. We’ve got this stretch going on We’re activating now. As she pulls in she’s gonna make this left hip Stabilize more. Okay, once we do that So you’re thinking anywhere from three to ten seconds. Pull. Irradiate the tissue, almost like you’re trying to pull yourself down So your body has to balance and stabilize. Once we’ve done that now she’s going to take top hand so left arm and rotate back Through t-spine, so now we add some rotation in here to unlock all of it That’s get those hips to function with T spine. She comes back Now she’s going to activate again. She’s gonna pull for about five seconds pull on it Make this hip work make it stabilize bring strength in there radiates tissues Boom rotate again open up breathe out. Exhale try to get to our end range. So expand your range Own it lock it in with some strength we come back You’re probably looking again depending on how much of an issue we have 5 to 10 reps, so we’ll go through it again She’s going to push and then pull across the better you get the more you can start to pull on that stick to strengthen that Structure if we can strengthen it lock it down. Now the body has everything it needs to make a change and to move better Okay. So again structure first Lock it in stick goes in you pull across so we work through the spiral lines get to all these slings going then radiate Open up stretch increase your range of motion. So that’s how you can target hips T spine core all together For the big win get your body moving

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