This week, we are using a box (you can also use a chair) to assist us in some full-body stretches. Adding the box can help you focus on a deeper stretch in the body while giving you a more comfortable position to hold the stretch. Try these 2 out!
Hip Openers
May Mobility – Week Three
Try this introduction to hip internal and external rotation PAILs/RAILs. The goal of these exercises is to create more space in the hip capsule. More space = greater capacity of movement.
May Mobility – Week Two
This week, we are looking at hip rotation. Try this hip internal rotation exercise to gain more mobility through the hip capsule. Then, follow it up with the cross-over step-up to strengthen that new mobility.
Hip Mobility Month – Week Four
For our last week, we have 3 new videos for you. Get your hips moving and give your low back and knees a break.
Hip Mobility Month – Week Three
We are working on our hip external rotation this week. If you are stiff in the hip when trying to cross an ankle over the knee (say to tie a shoelace), these are for you. Work on the end-range of motion and strength these muscles for better stability when walking and to help relieve low-back tension.
Hip Mobility Month – Week Two
This week, we are working on our hip rotation and our glute strength. Put these two exercise together for a great lower body warm-up before heading out on your hike, bike ride, or run.
Hip Mobility Exercises – Week 1
This week we are working on our hip abduction. Hip abduction is when one leg moves towards the side, or away from the center line. The most obvious and common ways we use this movement in our daily lives is when getting in and out of bed, in and out of the car, or side-stepping out of the way.
Weakness in this area can cause the hip to “cave” to the outside which causes the knee to dip inward when walking or going up steps. These 2 motions can lead to hip and knee pain.
Functional Range Conditioning – Week One
In the past few months, I was able to attend 2 workshops from Functional Range Systems. I am beyond impressed with this system and its ability to not only improve mobility, but push the upper limits of increasing strength. Due to the specificity of the system, the ability to make these gains can all be done with less volume and less stress on the body. It is the definition of working smarter.
All month long, I will be posting exercises and movements that utilize this system. This system has a high focus on the joint capsules. Try them out and let me know what you think.
Ski and Snowboard Month – Week Two
We are targeting the hips this week. Try out this external rotation stretch to open up the sides and back of the hips. Then, challenge your balance, core and hip strength with this dynamic version of a dipping bird. Also, check out our BONUS video from Koa Fit Trainer, Gerry Halverson, and head outdoors for some hip training.
Rotation Month – Week Two
This week, we are back to hip rotation. This standing Hip CARs (Controlled Articular Rotations) help move the hip joint along every axis of movement. Once that new mobility has been obtained, we can work on gaining new range in hip external rotation.
Brenna Backe 