Скачать или смотреть Hips Locked Up? (part 3)

When my hips were completely locked up...

The master key to unlocking the hips was improving my ability to move my femur independent from the pelvis (and vice versa).

When our hips are locked up, other joints will try to do the movements our hips are meant to do.

Most commonly, our lower back and/or knees try to compensate for limited hip mobility (and we may feel lower back and/or knee achiness as a result of that).

We can start improving our hips' ability to move independent from the pelvis (and vice versa) with:

1️⃣ Segmented 90/90 transfers (1 set x 5 super slow reps/side)

2️⃣ Supine flexed hip internal rotations (2 sets x 5 reps, holding each rep for 5 sec)

3️⃣ Side lying hip external rotation lift offs (2 sets x 5 reps/side, holding each rep for 5 sec)

4️⃣ Hip airplanes (2 sets x 5 reps/side)
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💕 Friendly reminder...

If we don't use it, we'll lose it

BUT, it's not lost forever

We CAN regain our range of motion