Hip Mobility Upgrade in Minutes! ???? #shorts #strength #yoga #fitness - Video

Hip Mobility with Foam Roller

These dynamic movements improve mobility in the hips, inner thighs, and spine. Enhances parasympathetic nervous system activity and is useful in relieving tension. Take care to follow the safety tips and do the movements properly. Try each movement 6-9 times for 2-3 sets.

1. Compass Variation: A dynamic movement to open the hips & hamstrings. Stack your hips, gently tighten your core, keep a neutral spine. Bring knee into chest. Next, slowly straighten your leg, bend your knee if needed. Flex foot at the top for a deeper stretch.

2. Dynamic Reclining Frog pose : Lie on your back with knees bent & feet on the floor. Lift your hips & place the roller under your sacrum - on the pelvic rim - not the lower back (for safety). You should feel stable (not like you’re straining your back). Bring the bottoms of your feet together & let your knees fall open. Inhale, lifting the frog legs up. Exhale, lower them back down, letting gravity stretch the inner thighs. Modification: If too intense, place yoga blocks or folded blankets under your thighs for support.

3. Reclining Hip Circles: Lying on your back with foam roller under as in #3 (again do not place the foam roller under your lower back, put it on the pelvic rim): Bend both knees with feet flat on the floor. Tighten your core, keep your spine neutral. Gently circle one leg around the hip joint. Circle leg the opposite way if desired. Bend your knee if needed.

4. Child’s Pose to Heart Melting. From child’s pose (for a deeper hip stretch, use a wider-leg child’s pose, or whatever is comfortable for you) extend arms forward, lift your torso slightly & rest your forearms or wrists on the roller. Keep your hips stacked over your knees. Let your heart melt towards the floor, gently rolling back & forth between poses. Keep spine neutral.

READ BEFORE ATTEMPTING:

*Always check with your healthcare provider before attempting any exercise program, ease off any movements if you experience any pain. *These are my own personal routines, I am not responsible for any injuries*

Disclaimer: I want to note that this video was made for educational & artistic purposes only. The main purpose of this video is to professionally showcase stretches to achieve splits, yoga stretches, and stylish outfits. I am wearing typical yoga attire that provide comfort during stretching. I am wearing a bikini and bath suit coverup, which is typical attire worn before, during, and after swimming in a hot climate and that provides comfort during stretching.

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