Class 3: Hip ER, Flexion, & Extension
2 classes per week
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1h 22m
Another class for the Hips
Equipment Needed: Yoga Blocks. A stretching band (or a regular belt). Extra pad for your knee (if needed). Also possibly a stick for balance if you need it, but you could also use another prop or the wall.
Time Markers:
0:40 CARs (warm up)
17:00 Hip IR/ER Prep (Supine Base)
18:50 Anterior/Posterior Pelvic Tilt
19:40 HIP External Rotation PAILs/RAILs + Passive Range Holds (90/90 Base)
42:35 Hip Extension PAILs/RAILs (Half Kneeling Base)
58:15 Hip Flexion PAILs/RAILs + Passive Range Holds (Supine Base)
1:18:07 Finishing CARs
We'll be addressing hip External Rotation, Flexion, and Extension.
Addressing rotational limitations is incredibly important, and here we'll address External Rotation. Which is the second most important joint position for the hip (IR #1). More rotational mobility = more global mobility. Good ER will help facilitate overall hip mobility. Most people will need to sit on a yoga block in the ER base, especially to maintain good anterior pelvic tilt. Try to find an appropriate height for yourself. You'll want to feel the stretch on the front leg, across the glute.
Then we'll move on to Flexion and Extension as well, which are obvious important areas to address to build strong resilient hips that can endure athletic movements like running, cycling, plyometrics, squatting/deadlifting, and so on.
For Hip Flexion - it's important to remain pain-free behind the knee. We don't want to feel any pain, tightness, or stretching sensation, behind the knee. Typically that's the sciatic nerve and we don't want to "stretch" that. If you feel any of those sensations, I want you to slightly bend the knee until they go away. We should be feeling the stretch in the hamstring. From there we can get some good quality work in. If you don't have a stretching band or belt, you can also place your leg against a wall to achieve the same outcome. Also, try to maintain your anterior pelvic tilt throughout this drill (like we talk about in class).
For Hip Extension - it's going to be important to maintain your posterior pelvic tilt through both PAILs and RAILs contractions. Keep that in mind as you're setting up. This is cued during the class.
Those hips are going to be a little tenderized (and buttery) after this one.
Enjoy!
Up Next in 2 classes per week
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Time Markers:
0:45 CARs (warm up)
15:34 Shoulder Flexi... -
Class 29: Hip Flexion and Extension
In this class we’ll target Hip Flexion and Extension.
Equipment Needed: Yoga blocks and an elevated surface to place your leg on. Also sticks for balance if needed, but you could use other props for that.
In our hip flexion base I have Christa work in a bent knee position, but you could also wo...
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Short Class 1: Hip IR & ER
This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is a shorter version of Class 9.
Equipment Needed: Yoga Blocks
Time Markers:
0:10 CARs (warm up)
9:35 Hip IR PAILs/RAILs + Lift Offs (90/90 Base)
28:00 Hip ER PAILs/RAILs + Lift...
