Скачать или смотреть Half Kneeling Hip Flexor Stretch to Reverse Fly's | Mobility | KEBKO Functional PT Amsterdam Noord

The Half Kneeling Hip Flexor Stretch to Reverse Fly's is a powerful mobility and activation flow that opens tight hips while strengthening your upper back, shoulders, and core.
This combination of stretch and strength improves posture, spinal alignment, and movement efficiency — ideal for warm-ups, recovery, or daily mobility work.

By stretching the hip flexors and activating the posterior chain, you create balance between mobility and stability — helping to prevent tightness and improve athletic performance.

🧠 How to Do It:

1️⃣ Begin in a half kneeling position — one knee on the floor, one foot flat in front.
2️⃣ Engage your glutes and press hips forward to stretch the hip flexor.
3️⃣ With arms extended, perform a reverse fly — pulling shoulder blades together.
4️⃣ Maintain posture and core tension throughout the movement.
5️⃣ Repeat with control, then switch sides.

💪 Benefits:

✅ Stretches tight hip flexors and improves mobility
✅ Strengthens upper back and posterior shoulder muscles
✅ Enhances posture and movement alignment
✅ Activates core and stabilizing muscles
✅ Ideal for warm-ups, mobility training, or recovery

🔹 Muscles Worked / Stretched:

Hip flexors (psoas, rectus femoris)

Glutes

Rhomboids & rear deltoids

Core stabilizers

Hamstrings and spinal erectors

⚙️ Pro Tips:

Keep your hips square and upright — don’t over-arch your back.

Control the reverse fly with tension — no momentum.

Focus on breathing and slow transitions between movements.

Great to use as a dynamic warm-up before lower or upper body sessions.

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