03/18/2025
Years of competitive sports has led to numerous hip & back injuries. And I’ve had to learn how to rehab myself so I can move my body without pain.This is one of my go-to mobility routines at the gym to help me avoid getting injured. Use a wall. It makes it so much easier to maintain alignment & a connection to your core. Keep in mind - save the long deep stretches for post-workout. Warming up should be dynamic, constantly moving. Wake things up. Activate your sleepy muscles, especially the b***y muscles 🍑….. Mobility Routine for Tight Hips using a wall:*set up with the leg closest to wall in front. 1. Dynamic Lunges (8 reps) - “up & down an escalator” - hold & pulse the last rep 2. Pyramid stretch (2 breaths)- for your hamstring & calf. 3. Hip flexor stretch (2 breaths) - draw your tummy in & tuck your tailbone. 4. Twist & reach (2 breaths) - focus on lengthening your spine as you twist. 5. Balance (30 seconds) - this can look like whatever, just have fun with it Repeat on the opposite side. 6. Side lunges (8 each side) - keep it dynamic. Whole routine takes less than 6 minutes. Save this for later. Let me know how it goes. Cheers to preparing your body for tue adventure ahead 🤘🏼
