Hips don't lie 💃🏼 90/90 is a versatile position for developing rotational range and capacity of the hips, which is the most important and fundamental motion of the hip. Here is @angelitomovt and I challenging ourselves. Ask me how. Great time connecting and collaborating with an experienced RMT/FRCms. #frcms#controlyourself#rmt#mobility#hipmobility#training#massage#fitness
Want a flow that hits it all? This right here! Common issues I see in the general population: tight hips, tight hamstrings, lower back pain, and a weak core. Biggest cause? Prolonged sitting and an overall sedentary lifestyle. Do you agree? The other most common thing I hear: "I don't have time". Well boo, this flow will spinning back fist all your excuses down the drain. I cover it all: 3 for 1! 3 for 1! You buy noooaaaw! Watch the full tutorial on YouTube right now. Link in bio. May your hips always be date ready. #movewithmya#winja#thewinjaway
LOSE LIPS? TIGHT HIPS?! . 👄 You might talk a lot but not move a lot . 🛋 Plenty of people in need of moving their hips around for a feel good moment that will carry them for a lifetime. This is something you should be doing EVERY DAY! . 💃🏼 🕺🏼 you deserve time enjoy the quality of life and thru a mobility workshop you too can benefit! 1️⃣#TRXsquatfromthebottomup 2️⃣straps at Midlength 3️⃣stand facing the anchor 4️⃣elbows by rib cage feet hip width apart 5️⃣sit back and down 6️⃣ rock yourself back and forth, gorilla stomp, hip scrub, extend arms and stand up tall. (Or just listen time me tell you what to do❤️) #uatraining Tag a friend who needs to lighten the load or release tension in their body hips and mind. Leave me an emoji if it’s YOU!
Hip Internal Rotation Mobility _ Hip internal rotation mobility is commonly lacking among those who have hip and lower back pain/stiffness. Here are a couple exercises we like to use to improve hip internal rotation mobility. _ These are not stretches or exercises that improve your flexibility, but exercises that improve your strength and control of the hip internal rotation you have. If you need to expand your flexibility, we recommend checking out our 90/90 hip internal rotation stretch. _ Video 1 - Sidelying hip internal rotation. Lying on your side with a yoga block between your legs and hips bent to 90 degrees, rotate your foot towards the ceiling while simultaneously squeezing your down leg into the yoga block. Do you best to not hike your hip or rotate through your lower back. All the movement should be coming from your hip joint. Aim for 3 sets of 20 reps per leg and enjoy the burn. _ Video 2 - 90/90 hip internal rotation endrange lift-offs. Regressed version would be the sidelying version. Progressed version is upright. If you truly want to work your endranges, prop your foot on an object so your foot can only lift an inch or less. Do your best to not use your low back as your hip (I'm still working on this myself). Aim for 3 sets of 5-6 reps, holding each rep for 3-5 seconds. _ Video 3 - Frog stretch hip internal rotation lift-offs. This challenges your motor control a little more in this position. Work on moving your hip into internal rotation only. Do your best to not hike your hip or rotate through your low back (Still working on this one myself as well). Aim for 3 sets of 5-6 reps, holding each rep for 3-5 seconds. _ Interested in working with us? Check the link in our bio. _ Questions? Drop a comment below! . . . #movementupgraded @movementupgraded #hipinternalrotationmobility
Here is a quick, effective, lower body mobility routine for you to try! 4 Dynamic Stretches in a Sequence. If you've read "Living Younger", you know that a huge factor in your ability to move well, have a high quality of life, and perform well as an athlete are all tied to the level of mobility you maintain. DYNAMIC stretches (gentle movement in and out of stretch zone) has been proven to be the most effective way to increase mobility. You will see in the video I am gently moving in and out of end range of stretch (never push past a level 7 in pain/discomfort!). Stay in the same position throughout, I am only switching to show you from different angles. Let me know if you try this! I already know you'll love it and feel great :)
Anti-Rotation Chop w/ Rope — My love for this exercise was re-established when we got the Versapully. Now we can spice up a lot of different movements with the added eccentric overload and reactive strength components — With this anti-rotation exercise in particular, we get to work on hip mobility in addition to trunk stability — The wide stance promotes flexibility through the groin as we work through the upper extremities to move the rope across our body and resist rotation through the shoulders and the hips (trunk stability)
90/90 Position • Anyone that has worked with me knows how much I like 90/90 work. I could spend forever on different stuff here but this is a very basic 90/90 series to work on opening up those hips. I like to focus on first opening up and exploring ROM with active movements, followed by “activation” to help control those new ranges of motion. This series in particular focuses on opening up both internal and external rotation of the hips. • 1️⃣ Hip Switches: Start with your hands on the ground, progress to hands-free as you gain control of the pattern. 2️⃣ Kinetic Stretch: There is nothing passive about this motion. On the lowering portion, try to pull your thigh towards your bellybutton. At the bottom, push that thigh into the floor to create tension in the hip and push yourself up. 3️⃣ Banded ER: Keep tension through the core and front leg, rotate back leg against the band resistance to open up the hip, making sure motion comes from the hip and nowhere else. 4️⃣ IR Stretch: Grab your back ankle with your back hand. Actively “pull” your back hip towards the floor as you rotate and side bend towards that leg. 5️⃣ Rear Leg Clocks: Focus on keeping all motion in the back hip. Think about drawing a large parentheses () with your heel, retracing that pattern each rep. Use hands for support until you no longer need them. 6️⃣ IR Liftoffs: Goal is to “float” back ankle off the floor while leaving the knee on the ground. No leaning forward or arching your back to get the motion. Start on your elbow and work your way up to an upright position.
Don’t be afraid to try new things! How else are you going to grow??🔥🔥 - Yesterday I did hip-thrusts for the first time EVER and damn it felt great! - Normally Tuesdays are my leg days and I try to go heavy on squat but for the past few weeks I’ve been having some pain in my hip/ knee when I squat🥶 So I decided to take it easy and focus more on my glutes (something I’ve never been a fan of)🍑 - It’s important to know your body and know when to push yourself but also when to cut back to save your body! - So for the next couple of weeks I’ll be easing back into leg press with lightweight and high reps while still working my glutes for functional movement then slowly working back into my squat in order to prevent my hip from getting any worse🏋🏼♂️ - This hip problem is something I’ve been dealing with for a little over a year now but I’m FINALLY starting to feel some relief and hopefully we can hit 315 on squat by the New Year!! - #functionalprogramming#glutes#hipmobility#threebuns