Hip Flexor Stretches and Exercises for Healthy Hips, Hamstrings, and Ankles
Hip Internal and External Rotation: Improving hip health one stretch at a time, these are perfect mobility stretches if you feel tightness or a pinching sensation when doing the 90-90 stretch during warm-up. Being able to internally and externally rotate your hips is very important specifically helping if you’re doing a lot of squats and deadlifts. Do this for 3-5 minutes for 5-6 days.
- Hip Internal Rotation Stretch,
- Hip Internal and External Rotation Stretch
- Hip Mobility Internal Rotation Drill 1:05-1:49, Do this for 2 minutes on each side.
- Bear Sit Hinge: Internal/External Hip Rotation
Hip Extension and Flexion: Hip flexion tends to drive many of our lives whether we are sitting at a desk all day or driving. Leaving us with imbalances like weak hamstrings and tight hip flexors that can ultimately leave you with lower back pain, hip pain, or even injury. Here are a few moves to strengthen and improve your mobility in Flexion and Extension.
- Hip Mobility Flexion Drill: Hip flexion do this for 2 minutes on each side
- Hip Flexion and Extension Drill: 10 reps on each side
Hip Controlled Articular Rotations: Not only are these great to know because we repeatedly do them in class but when looking at longer-term joint health and longevity, you want to be able to actively move your joints through their entire range of motion with CONTROl. 3 reps on each side for 5-6 days.
Improving hamstring mobility, perfect for anyone who struggles with suitcase deadlifts, single leg deadlifts, or even just touching your toes. Do 8-10 reps on each side
Having an ankle mobility restriction can sometimes go unnoticed and be the reason for why movements like the bottom of your squats can feel limited or maybe cause you pain. To improve range of motion in the ankle do the drills in the following video.
- Banded Ankle Rocks for mobility: Do 10 reps on each ankle.
- Ankle Mobility with Yoga Block and lacrosse balls: Do this 3 minute drill on each ankle.