4 Stretches to Unlock your Hips!

It can be pretty frustrating if you just want to feel less stiff and achy when you’re trying to live your life, work out and have some fun on the weekends.

If you’re like 70% of our clients you probably have tight hips. Poor hip mobility can contribute to issues like lower back pain or knee problems and just get’s in the way of life.  The healthier and less restricted your hips become life is just easier and you have so much more potential for strength, power and athleticism

That’s why we made this simple hip mobility routine you can do anywhere, anytime with no equipment needed

To get the most out of your stretching we recommend combining both dynamic motions with static holds known as Proprioceptive Neuromuscular Facilitation (PNF). It is highly effective as it teaches your muscles to work in your newly gained range of motion. This combination of both active and static stretching is most beneficial for helping keep your flexibility gains from session to session.

The stretch protocol:

  1. Get into stretch
  2. Do a short hold for 10-20 seconds
  3. Move back and forth into the stretch (dynamic contraction) for 10 repetitions
  4. Then do another short hold for 10-20 seconds
  5. Then move back and forth into the stretch again (dynamic contraction) for another 10 repetitions
  6. Finally, do another hold
  7. Get our of stretch

The 4 Key stretches:

Supine Hip Rotations:

Modified Pigeon Stretch:

Hip Flexor Stretch


Have a go and let us know how your hips feel!


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