3 Moves

3 Moves To Improve Your Hip Extension (Series 1)

Movement #1: Half-Kneeling x 1 minute each side

If the hip on your front leg is hiked up, relax it down. Your hips should be level.

Find a neutral pelvis by aligning your pubic bone slightly forward of your hip bones.

Breathe easily in and out through your nose for 1 minute.

Repeat on both sides before moving onto movement #2.

Movement #2: Half-Kneeling with Butt Engagement x 30 seconds x 3 rounds

While maintaining your neutral pelvis, engage the butt muscles on the back leg

Hold for 30 seconds while breathing easily and engaging your butt like crazy!

Relax and repeat for 3 total rounds on one side before moving onto the other side.

Bonus points if you can feel how engaging your butt moves your the top of your femur back in your hip socket and your thighbone slightly back in space.

Do sequence on both sides before moving on to Movement #3.

Movement #3: Opposite Contractions

Engage the butt muscle on your back leg while attempting to drag your knee backward and imagining that you were going kick your heel to your butt (without actually do it).

Hold this contraction strongly for 20 - 30 seconds.

Then perform the opposite contraction by actively kicking your back foot into the floor and attempting to drag your back knee forward in space.

Hold this contraction actively for 20 - 30 seconds.

Move back into the first contraction and repeat the sequence for a total of 3 rounds.

Make sure to end with the the hip extension engagement. This means the engagement where the butt muscles on your back leg are actively trying to pull your thigh bone back in space and move your pelvis slightly forward in space.


Upper Body Mobility Wall Sequence

After several hours at the computer, this is one of my favorite ways to refresh:

1) SPLIT STANCE WINDMILL: Stand with your inside leg forward. Ground strongly into your feet, particularly through the heel of your outside leg. Keep the frontal hip point of your outside leg moving back. Rotate from your chest and upper back. Watch your hand with your eyes as you rotate. Keep your legs grounded and your pelvis still. Keep the front of your rib cage moving down and back. Keep your bra-line full. Breathe easily through your nose with a relaxed abdomen. 5 - 10 repetitions.

2) SPLIT STANCE STATIC ROTATION: Ground strongly through both feet. Keep your pelvis facing forward. Turn your chest toward the wall without moving your hips. Keep the front of your rib cage moving down and back with your bra-line full. Look toward your extended hand. Use your other hand on the wall for assistance. Breathe easily for 5 - 10 breaths.

3) CHEST STRETCH: Keep the hand of your inside arm firmly anchored on the wall. Imagine you are trying to palm the wall like a basketball. Turn your chest away from your extended arm. Press into the pinky finger edge of your inside hand. Breathe easily for 5 - 10 breaths.

4) ACTIVE ROTATION: Hinge at your hips and rest your butt against the wall. Press both sitting bones into the wall with equal pressure. Rotate through your chest and attempt to open your breastbone to the sky. Watch your moving hand with your eyes. Your extended arm follows your chest, but does not lead the way. Keep your extended arm in the same plane as your shoulder. Do not throw your arm back. Keep both sitting bones pressing equally into the wall. Breathe easily. 5 - 10 repetitions.

4) DANCE!!!! Of course!

5) Enjoy!


Supine Cactus

KEY POINTS

Keep your mid-back in contact with the floor.

Actively press everything from your mid-back and higher into the floor.

Can you press the back of your head into the floor? Your bra-line? Your upper back? The back of your wrists? Can you externally rotate (open) your shoulders and feel a stretch through your chest? Can you keep your neck, jaw and face relaxed? Can you feel the top of your shoulder blade move toward the floor as the tip of your shoulder blade moves into your body?

Press actively down for 30 seconds and repeat for 3 total rounds.


Half-Kneeling Play

1) Align yourself by dropping into the hip of your front leg (the tendency is to hike this side of your pelvis up). Then, without hiking your hip up again, bring your public bone forward.

2) Shift forward and backward by driving entirely with your back foot and knee. Can feel how pushing your back foot into the floor moves your body forward? And how energetically dragging your back foot forward moves your body backwards?

3) Now shift forward and backward by driving with your front foot. Notice your body move forward as you energetically drag your front foot toward you and backward as you push your front foot into the floor.

4) Engage the butt of your back leg as strongly as you can. Can you feel a stretch in your hip and thigh? Hold this strong contraction for 30 seconds while breathing easily. Repeat this engagement/stretch for a total of 3 rounds.