[0:00] Stop me if this sounds familiar. You
[0:01] wake up and your hips are stiff or your
[0:03] low back is tight or stiff. I've got a
[0:05] five exercise routine here that takes
[0:07] just 5 minutes to do and you can do it
[0:09] in just a little amount of space on the
[0:10] floor. And I promise you, it's going to
[0:12] change your life because it's going to
[0:14] change the way you move. First exercise
[0:16] up though is going to target hip
[0:18] internal rotation. And a lot of you are
[0:20] probably already saying, "I never even
[0:21] thought of it. Don't do it. And I don't
[0:23] know what to do." So, it's really easy.
[0:25] You get down this position here on your
[0:27] feet and with your hands on the floor.
[0:29] The first move, all you're gonna do is
[0:30] spin your knees to the left and then
[0:33] push further. Right? So, I'm gonna do is
[0:35] I'm gonna drive this hip into internal
[0:38] rotation and use this down hand with the
[0:40] back of my elbow and my hand on the
[0:42] floor to push further into internal
[0:44] rotation. And we know about internal
[0:46] rotation loss is it starts to happen as
[0:49] an early indicator of degeneration in
[0:52] the hip. So before it gets too late and
[0:55] that bone on bone condition starts, you
[0:57] want to be able to actually restore that
[0:58] motion. So go for that lost hip internal
[1:01] rotation and try to bring it back. Five
[1:03] repetitions on each side. Next, we can
[1:06] ignore the external rotators of the hip.
[1:08] It's actually still part of the same one
[1:10] exercise, but now as we spin, we use the
[1:12] inside elbow to push further back into
[1:14] external rotation. So this hip is now
[1:16] externally rotating. We're going to use
[1:18] the arm to push back into more external
[1:20] rotation. Same thing on this side. Push
[1:22] and drive back. Twist. Push and drive
[1:26] back. Again, trying to get more and
[1:28] more. Five repetitions in each direction
[1:31] here. Again, all out of this hip flexion
[1:34] position because again, we know that the
[1:36] second thing that's lost as a hip
[1:38] degenerates is hip flexion. Don't let it
[1:41] get that far. You need to intervene at a
[1:43] point when you're in that mild to
[1:44] moderate stage unless you want those
[1:46] long-term changes that you really can't
[1:48] reverse. The next exercise up is one
[1:50] that involves a muscle in that low back
[1:52] cuz this muscle gets tight when you
[1:53] sleep. And we slide a leg back and then
[1:57] drop the hip down to the floor. This arm
[1:59] stays pretty straight. Now you can see
[2:01] all that stretch in this muscle called
[2:03] the QL. And it's a hip hiking muscle.
[2:06] But for a lot of us, depending upon the
[2:08] position we sleep in, we get tight on
[2:11] one side. And because we stay in that
[2:13] position for so long, it tends to wake
[2:15] up feeling really stiff. This will undo
[2:18] that in this dynamic stretch by just
[2:20] dropping the hip down side to side. Drop
[2:24] and bend. Allow that big bend through
[2:27] that muscle itself. Do it in this
[2:28] alternating fashion. Four, five reps on
[2:32] each side. Just like that. And you
[2:35] should feel it right in this area right
[2:37] here. Next third exercise up. Once
[2:40] again, from what that deep hip flexion
[2:43] position, I want you to get comfortable
[2:45] being down here because a lot of us have
[2:47] lost the ability to get this deep. Not
[2:49] if you continue to do this each day.
[2:51] This is now the squat reach. So, in this
[2:53] position here, all I'm going to do is
[2:55] use this arm to again leverage and post
[2:57] off of that inside leg and then rotate
[3:00] up and reach as high as I can. You
[3:04] probably seen this if you've used one of
[3:05] my routines before. It's really, really
[3:07] good. It's really important and that's
[3:09] why it's here. also right you're
[3:11] reaching and twisting and what this does
[3:14] is it really targets the thoracic
[3:16] mobility that area of your spine above
[3:19] your lower back and that needs to stay
[3:22] extended and rotated if you want it to
[3:25] maintain its natural range of motion and
[3:27] when it doesn't it gets stiff it starts
[3:29] to shift those forces to other places in
[3:32] your body and spine specifically that
[3:34] can't handle that. So if you let it go
[3:37] it's going to be harder and harder to
[3:38] get it back. So intervene this way. Five
[3:41] repetitions in each side. Okay, nice and
[3:45] simple. All done from one easy position
[3:47] here on the floor. The next one is going
[3:50] to target your hamstrings and it's also
[3:52] going to target that thoracic spine once
[3:54] again. So all I'm going to do, you're
[3:55] going to be down in this position. Sink
[3:58] down. Try to get your arms out. Sink
[4:01] your butt down and your head down. chest
[4:05] down towards the ground to get that
[4:06] thoracic extension through your midback.
[4:09] From here, bring your hands in, feet go
[4:12] down, drive your knees back as far as
[4:15] you can to try to stretch the hamstrings
[4:16] dynamically down. Slide your hands out,
[4:20] sink down from here. And then again,
[4:24] slide them and drive the knees back.
[4:27] Heels down if you can. If you have
[4:29] really tight calves, it's going to be
[4:30] difficult, but work on improving that.
[4:34] Five repetitions
[4:36] each down and then back into that
[4:39] hamstring position there. Like that.
[4:41] That's four of five exercises. Last one
[4:44] here works on hip flexion and mobilizing
[4:48] those hip flexors. In other words,
[4:50] getting into hip extension. So, what do
[4:51] we do? We get in this position here. One
[4:54] leg goes out in front. You're going to
[4:57] lean as far forward as you can. Okay.
[5:00] What this does is, yes, it does stretch
[5:02] the hip flexors on the back leg, but
[5:04] it's really getting into deep, deep hip
[5:06] flexion, chest to knee if you can. From
[5:09] here, slide and lean forward as much as
[5:11] you can, and then push back off that
[5:14] leg. Allow the butt to come forward, but
[5:17] your hands and body to go backwards. So,
[5:20] now we're getting that big hip flexor
[5:22] stretch on the opposite leg. If I show
[5:25] you on this leg here, it's going to look
[5:27] like this. This is the leg that's going
[5:29] to go into that deep hip flexion. Slide
[5:31] forward. Put your chest on top of that
[5:33] knee like that. You're getting some
[5:35] stretch here obviously in hip extension.
[5:38] But when we then come off of that and
[5:40] lean forward, you can see I could drop
[5:42] into more hip extension here and
[5:45] exaggerate that stretch because I'm
[5:46] going to elongate the torso. Get even
[5:49] more of that stretch on the soaz. So
[5:52] down lean
[5:55] come up and lean more. to more so this
[5:57] time with the butt driving it forward.
[5:59] Five on each leg. Again, if you wait too
[6:03] long, you lose it. When you lose it,
[6:05] then you have a really hard time
[6:08] bringing it back and restoring that lost
[6:10] function. Cuz once you start to lose the
[6:12] function and the mobility, it becomes
[6:14] something different. It becomes a
[6:15] degeneration issue rather than just a
[6:17] hip tightness or mobility lack. You can
[6:20] do this, guys, if you do it with a quick
[6:21] little routine like this. I hope you
[6:22] found it helpful. There's others on this
[6:24] channel. Make sure you click subscribe.
[6:25] If you're looking for a complete program
[6:27] guys, you can find it over at
[6:28] athletics.com. Physical therapist
[6:30] created and of course the right
[6:31] exercises done at the right time for the
[6:33] right results.