Mobility - Pigeon for Hips
Mobility
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2m 24s
MOVEMENT KEYS
• Create a 90 degree angle with your leg (or allow it to bend if necessary)
• Press hands firmly into leg
• Keep torso tall and flatten bent leg against the mat
• Fold over the bent leg
Up Next in Mobility
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Mobility - Are you an Open Book?
MOVEMENT KEYS
• Lie on your side with one arm on top of the other
• Slowly open up your top side to the opposite side
• Try to get your back flat against mat
• Do not allow the knees to shift apart
• Hold for a beat, return to position one and repeat for a few repetitions on one side. Then switch. -
Mobility - Pretzel for Hips & Glutes
MOVEMENT KEYS
• Cross your legs like a pretzel
• Sit tall first, then hinge from your hips as you fall forward over the crossed legs
• Walk your hands out to deepen the stretch
• Hold for 10 to 60 seconds, then slowly release -
Mobility - Quad Stretch
MOVEMENT KEYS
• Position your leg at 90 degrees (or as close to it as you can)
• Reach back to grab the top of your foot
• Pull into you feeling the stretch in your quadriceps
• Use the other hand to press into the mat to keep your torso tall and engaged for a better stretch
