Oh yes!! Time to get your back and hips out of misery ✌🏼
1• Pelvic Rock Backs
This will release the pelvic floor and deep hip muscles. This can be pretty intense so take it slow
2• Pelvic Lateral Rocking
Rock in towards the externally rotated foot
3• Deep Squat w/ Internal Hip Rotations
This can also help release the pelvic floor and work/lengthen the deep hip muscles. Sit deep into a wide squat as you alternate between internal and external rotations of each hip
4 + 5• Psoas Release
This will feel INCREDIBLE! Just make sure to do this on a slippery surface (unlike my demo video 🥴). Think of tracing the lines of an oval with your knee. Your hip will externally and internally rotate as well as extend straight. You also have the option to engage your glute and hold the fully extended position for 30 seconds
6• SL Glute Bridge
I am lifting my pelvic floor and focusing on recruiting the muscles of my deep core. As you engage your transverse abdominals, think “internal corset” as your stomach begins to flatten. Much more on this in my Core Program
7• Side Lying Iliacus Pullbacks
SO many of you need to be doing iliacus pullbacks to pull your femur back into the socket! I hear a lot of you complaining about impingement and feeling like your hips are jammed up. This has helped me with my posture, squat and walking gait. Lots of positions to slide the femur back but this one is my favorite
8• Quadruped Iliacus Pullbacks
If you struggle to get the movement in side lying, try hands&knees! Your QL should not be taking over the movement by hip hiking
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