14 Minute Hip Mobility Routine (FOLLOW ALONG)

[@anastasiabaima2424]

wonderful

[@PetraFisherMovement]

😊🙏

[@isabelmchutchison4850]

To advanced for this old lady

[@PetraFisherMovement]

@@isabelmchutchison4850 I'm sorry to hear that! Can you tell me what I might have modified to make it easier for you? I try to keep things accessible for most people but it sounds like this one didn't have enough modifications!

[@eliznaomistuart]

Just discovered you! This is great, but can you do a version for those of us with much less mobility due to hip osteoarthritis? Thank you!

[@lauriethomas535]

And on the other side of things, i really appreciate that you use the anatomical terms. It keeps them in our vernacular and if i dont know what it means i will look it up. So, you have a wide range in your audience!

[@PetraFisherMovement]

That's great to hear, thank you - I'll try to combine a mix of both so everyone can get what they need 🤗

[@Icur2qt]

Wow, Petra I’m so glad YOU are able to do these amazing exercises BUT I’m totally NOT able to do these without calling 911😩😢or dying! Please give some of us a few VERY modified strategies that will help those like myself who have joint damage from RA and have very little range of motion but still want to work on mobility. THANK YOU and keep up your great work.

[@PetraFisherMovement]

Absolutely! For RA I would actually start with CARs - controlled Articular Rotations- like I teach in my Joints For Life program. Have you tried them before?

[@TheAngelchia]

Petra, as usual great clarity of instruction and a wonderful, effective mobility ‘flow’. Thank you so much! I look forward to the hip strength session x

[@PetraFisherMovement]

🤗🤗 Thanks! It's truly my pleasure.

[@reneemaxwell1734]

Thank you! These are really helpful for me. I just need to do them regularly and that’s the hard part! I appreciate your content very much Petra!

[@SuePenn]

Loved this and your wonderful instruction.❤

[@teresaogg6533]

Wow, looking forward to trying this. I may not be able to do all the moves fully but because the video is only 14 mins I should be able to try all of them, modify and work toward the full moves, with time. Thanks for the great instructions!

[@PetraFisherMovement]

Perfect - just modify them so they're in the range of motion that works for you!

[@48dawn]

Great workout for hips!

[@PetraFisherMovement]

🤗🙏🙏

[@kimmouzouros3682]

Thanks Petra, awesome! 🥵 😊

[@PetraFisherMovement]

My pleasure! 😊💪

[@kimrogers1750]

Do you have a modified stretch for those that have a belly/panus but still need this stretch?

[@PetraFisherMovement]

Which exercise are you thinking of?

[@DaviesFamilyLondonJL]

How does the keg pull the upper body down?I don’t understand the video or the spoken instructions.

[@DaviesFamilyLondonJL]

(I meant “leg”, not “keg”!)

[@PetraFisherMovement]

That’s a tricky exercise! Think of it this way - if I asked you to pull your leg towards your chest you could, right? Now pretend your leg is glued to the floor, and use the exact same idea to pull your body downwards. It’s a bit strange but it’s great when you get the hang of it, keep trying! 👍🏻

[@TheQueensWish]

Great! I’m learning so much and getting more flexible. Thank you!

[@leandrraaa]

So I have trouble keeping spine straight and finding my hips. Should my sit bones be on the mat? Like does this movement come from above or below mybutt slash flutes. My right hip tends to rotate (twisted pelvis) so im having trouble getting that rotation

[@PetraFisherMovement]

It can be tough. Does it help if you put your hands behind you and lean backwards with support? We really want the most possible movement from the hips not the waist :)

[@ShonaKane]

I just tried this as my first ever video of yours, and it has goosed my left knee :( Like the bend and the pressure was too much for it....

[@ellenkahn5310]

I can barely do the first inner rotation very little movement. What do you recommend? I wondering if I have some kind of real injury.

[@PetraFisherMovement]

Well, lots of people are really limited in IR so I doubt it's an injury (and BTW, I have a really huge IR range, probably more than is good for me, so this isn't about looking like me!). However, it's a really good range of motion to work on - it's foundational to everything your hips will ever do. Simply doing classes like this can start opening up IR, and the CARs I teach in my Joints For Life program are also really helpful as a foundation, but this is where more advanced hip IR mobility work can really be useful. I will put it on my list of ideas for YT classes in the future, and I actually teach it in my Take10 membership program so that might be an option for you also.

[@lisabivona579]

so, I have developed a front hip flexor pain, and the sciatica. hurts. I think I triggered it from a stretch. But weak to begin with. I don't want to not do anything. Can I work it out?

[@barbrakusher7975]

Same!! I’m curious about the response to this- I’ve been in pain for a while.

[@PetraFisherMovement]

Hmm. Have you tried any strengthening for it?

[@barbrakusher7975]

@@PetraFisherMovement- aside from chiropractic and massage, I’ve only done some very gentle yoga. I’ve been too afraid of aggravating it more. Do you have videos you recommend?

[@lisabivona579]

@@PetraFisherMovement I have. But wonder if it was a wrong one,

[@PetraFisherMovement]

@@barbrakusher7975 It's soooo hard to give you any good advice on this without actually seeing you and working with you unfortunately. It's usually a good idea to start by doing strengthening work in a pain free range of motion - that will often improve pain - but in general it's a really good idea to see a good mobility focused physio to get a diagnosis & a path forward!

[@sarahthatcher123]

Thoracic spine and lumbar? Please use words we can all know what you’re talking about. Point to area? “Not easy to move ‘segmentally’? through your spine “ . I kinda have an idea what these things mean but it’s not as clear as if you used more obvious terms or pointed or explained before you do it. Coming into “inflection”? What the heck is that ? What does that mean? I don’t know what you are trying to suggest I am trying to do? ❤

[@PetraFisherMovement]

Hi Sarah - thanks for letting me know! This is a class from my membership program so I taught it assuming my students would know those terms, but I should have made it more clear for YT. I'll change the caption to explain, and I appreciate you pointing it out!