Скачать или смотреть Want to improve hip mobility?

When I wamted to improve my hip mobility so that
✅️ I could take pressure off my knees
✅️ I could perform a deep squat with ease
✅️ I could do some fun exercises (like pistol squats)

I wish someone would have told me...

That strengthening the "end range" of motion was truly where the magic would happen.

Our "end range" is our CURRENT point at which our joints do not move beyond; this is where we are the weakest.

BUT...

It is 💯 possible to improve and regain our range of motion (ideally, we're aiming for at least 40 degrees of hip internal rotation).

To improve our hip internal rotation;

Step 1: lie on your back, with feet on a wall/bench, and knees bent at 90 degrees. Turn the tops of both femurs inwards as much ad you can 👉 this is current end range for hip internal rotation

Step 2: Strengthen current end range with "PAILs & RAILs"
for PAILs contraction, engage glutes and imagine you're trying to slide your feet together (but don't actually do it) for 10 seconds
for RAILs contraction, lift feet off bench/wall and turn the tops of your femurs farther inward (you'll feel your outer hips and inner thighs working) for 5 seconds
repeat for 5 rounds in total

Include this exercise in your hip mobility routine twice weekly for hip internal rotation gains 💪
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Comment "YES" 👇 if you want to know how to improve your hip mobility in external rotation