Improve hip mobility: 2 steps and 5 movements

The quality of hip joint mobility determines whether you can perform smoothly and safely. It is a key factor affecting your performance and a necessary condition to prevent injuries. However, many people who are exercising or training often ignore stretching and relaxation, resulting in poor joint mobility!

　　Poor joint mobility will make you unable to complete a smooth and correct movement! If you insist on doing it, it will only lead to other parts of compensation!

　　Developing hip joint mobility (2 steps, 5 movements)

　　In At the beginning of the training, a series of static hip extensions include hip flexors, hip abduction, hip external rotation and the posterior leg muscles. This helps increase your joint mobility and make the training smoother

Video tutorial: There are two parts in total

　　1. Relax the bucket:

　　Use the bucket to relax the hips.

　　2. Stretch

　　Spider-man-style stretch:

　　-Pushup preparation posture.

　　-The left foot spans the outside of the left hand. -Put the right knee to the ground.

　　　－Tighten the hips on the back, straighten the chest, and feel the stretching of the front side of the hip joint of the hind leg.

　　－At the same time, the hip joint of the left foot is longed for, and feel the stretching to the inside of the hip joint

　　　（Take 10 deep breaths, then change sides.)

　　　Door style:

　　－Four feet kneeling posture preparation.

　　－Bend the left foot at 90 degrees, place it on the soft pad, and rotate the back foot internally.

　（For people with poor external rotation of the hip joint, it is very difficult to directly perform the pigeon style on the ground, and it is also easy to have modern compensation or twisting movements. In order to allow people with poor mobility to enter the appropriate stretching posture, you can use the trapezoid in the video The soft pad "Flexcushion" is used to assist the operator in stretching. The purpose is to prevent the external rotation angle of the hip joint from being so large that the posture will run away. First, perform the movement at an appropriate angle and gradually move to the ground.)

　　－ Feel the stretching of the left hip joint.

　　（Take 10 deep breaths, then change sides.)

　　　Sitting posture, the legs are bent forward

　－For people with poor softness on the back of the legs, it is easy to start to bend and hunchback when sitting on the ground. You can raise your hips through the trapezoidal cushion, so that the body can stretch the muscles on the inner side of your hip joint in a more appropriate posture.

　（Take 10 deep breaths )

　　Standing the posterior muscles of the legs

　　　　-Support the foot and the raised feet, keep straight, support the toes forward, and raise the foot toes upward.

　　-With the foot not moving, turn your pelvis to the left; if the right foot is raised, turn the pelvis to the right.

　　-Show the part behind the leg is stretched.

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