12 Minute Hip Mobility Routine (FOLLOW ALONG)
Tom Merrick・11 minutes read
A hip flexibility routine emphasizing internal and external hip rotation for improved mobility and squat flexibility, including exercises like the 1990 position, Cossack squats, and hip flexor stretches, as well as the use of yoga blocks for assistance if needed. The routine focuses on developing hip flexibility through various stretches and exercises, culminating in a pancake stretch to deepen the stretch and end in a squat position.
Insights
- Emphasizes the importance of developing internal and external hip rotation through a specific routine focusing on squat exercises and hip flexibility.
- Recommends using yoga blocks for assistance in case of tightness and provides detailed instructions for various stretches targeting hip mobility and flexibility, culminating in a comprehensive routine that includes 1990 position, Cossack squats, lunge stretches, and pancake stretch.
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Recent questions
How can I improve hip flexibility?
Use yoga blocks for assistance if tight.
What is the 1990 position stretch?
Alternating between external and internal rotation for warm-up.
How do I perform Cossack squats?
Keep hips low and shift back and forth 10 times.
What is the pancake stretch?
Use gravity to deepen the stretch and end in a squat position.
How can I enhance internal hip rotation?
Focus on developing internal rotation with variations based on tightness.
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Summary
00:00
"Enhance Hip Flexibility with Rotation Exercises"
- Hip flexibility routine focusing on internal and external rotation of the hip and squat exercises
- Recommended to use yoga blocks for assistance if tight
- Start with 1990 position, alternating between external and internal rotation for warm-up
- Emphasis on developing internal and external hip rotation for improved mobility and squat flexibility
- Detailed instructions for 1990 position stretch, including pressing knee down and lifting for 5 seconds each
- Focus on developing internal rotation, with variations based on individual tightness
- Exercise to lift back leg foot while staying upright, emphasizing hip flexibility
- Squat routine involving Cossack squats with instructions to keep hips low and shift back and forth 10 times
- Lunge position stretch with rotations and hip flexor stretches on both sides
- Finish with pancake stretch, using gravity to deepen the stretch, and end in a squat position
