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HD Movement 🎃 | Doctor of Physical Therapy - M.S

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23 Oct, 9 tweets, 3 min read

UNLOCK YOUR HIPS

//THREAD//

A short and simple mobility flow to unlock your hips, move better, and feel better.

1. Worlds Greatest Stretch:

One of my favorites.

Do a few reps of around 10-30 seconds on each side.

2. Hip Flexor/Quad Stretch

Put a pillow on the floor and your knee right on top.

You can put your back ankle on a couch instead of holding it to make it easier.

Hold it for around 30 seconds for 2-3 reps.

Especially important if you sit a lot.

3. Piriformis Stretch:

Ankle over knee, and pull on the other leg.

Hold for 30 seconds for a few reps.

Gentle on this one as it's usually tender on most people.

4. Deep squat holds.

One of the best things you can do for hip mobility.

Just sit in a deep squat and hold it for up to a minute.

If this is hard for you, it's a sign that you have work to do and should be doing everything in this thread.

5. Wall V

My favorite stretch, mostly because it's passive and I don't have to do any work.

Get a nice stretch going in the adductors.

Hold for 30-60 seconds.

Take 10-15 mins and give these all a try especially if you sit a lot for work.

You will start to notice a world of a difference in how you feel when you sit, walk, or exercise.

As always,

Thanks for reading, and subscribe to my newsletter for occasional emails on all things self-improvement.

hdnews.carrd.co

P.S.

This is not medical advice.

Just a short flow I use a few times a week that I wanted to share!

Enjoy.

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A classic red pill story.

Read at your own discretion.

~~ This is a copy I found online of an ancient story I stumbled upon some time ago ~~

I'm not sure of the author it originated from but since then it's been taken by many different cultures and told in different versions.

If you know the original source, please let me know. 👇

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So much so that we even have a name for it.

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That applies here in the sense that if you aren't moving your wrist joint.

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21 Sep

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5 of the best stretches to keep your low back loose and pain free.

Been getting a lot of requests for low back pain in the DM's

I'll be showing 5 stretches you can do to help with this!

Do these daily if you sit a lot.

1. Prone Press Up:

We spend most of our time in a flexed position.

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This exercise works on getting lumbar extension and helps reduce the stiffness.

Try 3 sets of 20 once a day.

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