Jakob | Move or Die
@moveorperish
Do you suffer from a nagging Tightness in the Hips? Make your hip joints fluid again with this Squat Mobility Routine. Including 7 Exercises for Tension Release and Mobilisation. This is one for your BOOK 📙
Organic Mobility Details: Tension Release: 1 & 2 Soft Mobilization: 3-6 Strengthening: 7
I. Tension Release: Gluteus Maximus Use a hard medicine ball or a basketball. Release on tight and painful spots on the muscle. The pain should be thick and not "high & electric". Find yourself a good position to release on. Stay there for 3-5 Minutes
II. Tension Release: Hip Flexor Use a Tennis or a Lacrosse Ball. Look for the spot at the height of your front pocket. Start by releasing your Rectus Femoris on the front of your thigh. Do it on both legs You can support yourself with the second leg Or lift it to build more pressure
III. Inside Opener Start in a Squat Position Support one leg with the outside of your upper arm. Bring the other hand to the inside of the second leg. Now slowly push against the inside of the leg. Try to completely extend the arm. Do 5-10 Reps per Side
IV. External & Internal Rotation From a Squat Position. Push one leg to the outside. From there bring it slowly back to the inside. Till your shin touches the ground. Do 5-10 Reps per Side
V. Inside Stretch 1 & 2 Fold your hands in between your legs. Elbows touch on the inside of both legs. Bring the hands down till they are at the height of the knees. If this is too easy, bring the knuckles of your fists together in between the legs. ( Second half of the video) Hold for 10 - 30 Seconds
VI. Arm Lift 1 & 2 Hold the ankle of the opposite arm with your hand. From there without losing the grip bring your arm upwards. Rotate the upper body by doing that. Start with only lifting the elbow. When that becomes easy extend the whole arm. (Second half of the video) Do 5-7 Reps per Side
VII. Active Pidgeon Stretch 1 & 2 Come down into a low lunge position. Hands are on the floor. Use your fingers to support yourself. The Front Leg is between your hands. Now lower the front leg slowly to the outside until it touches the object OR the floor if possible. Keep the arms straight all the time. Use a mat if you want. Do 5 per Leg / 3 Sets / Rest 90' in between
Have a wonderful time with these! Good day to you all. Move OR Die - Jakob