Glutes & Hips

*Aim to do 5 reps/side or 10 reps total, 2-3 times per day

*Take very slow breaths and allow plenty of time especially in hip IR, these movement may take awhile to open or change

*If the stretch does not involve an actual rep, perform 5-10 deep breaths

90/90 Hip External Rotation Stretch

 

90/90 Hip Internal Rotation Stretch

 

Supine Hip Internal Rotation Walk outs

 

Table assisted pigeon pose

 

Banded Pigeon Pose

 

Elevated Pigeon Pose Mob

 

90/90 Band Assisted hip IR

 

90/90 Glute Stretch (Instructional)

 

Half Kneeling Glute Stretch

 

Seated Hip Internal ROtation mob

Windshield Wipers

 

Shin Box Shifts

*Place hands on floor behind you if unable to transition side to side

 

Band Assisted Supine March

 

Dowel Assisted Hip IR

 
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Groin