Hello everyone,
My name is Pedro Ivela and I'm gonna be guiding you through a five minute hip stretch routine.
You ready?
For this session,
All you need is a rag,
A shirt,
A band,
Anything really.
Sciatic nerve floss,
Okay?
Lie down on the floor,
Belly up,
Get your rag,
Place on your foot like this.
Knee bent,
You're gonna inhale right here.
And as you exhale,
You're gonna try to lock out your knee like this.
Yeah,
Here we go again.
Ready,
Inhale.
Exhale,
Nice and slow.
Feel the stretch behind your leg.
Try to fully lock out your knee.
Pause for about five seconds here.
Flex again,
Inhale.
Exhale.
Close your eyes.
One more time,
Inhale here.
Excelsior!
If your foot or your leg is down here,
It's fine,
Okay?
You go as far as your body allows you to go.
Now we're gonna change legs.
Ready?
Inhale.
Exhale fully lock out your knees feel the stretch running behind your leg.
Flex.
Inhale.
Excel.
And now again.
Exhale.
Now,
Same leg.
Hold on to the rag with one arm.
You're gonna inhale.
And as you exhale,
You're gonna let your leg go out to the side like this.
You're gonna feel the stretch in the inside of your thigh.
It's gonna take a deep breath.
Exhale and when you exhale pull a little bit higher keep your knees straight Once again,
Inhale.
Exhale,
Pull higher.
Very good,
Bend your knee,
Come back,
Change legs.
Same thing.
Ready?
Inhale from the top.
Excel.
One more time,
Inhale.
As you exhale,
Pull your leg up a little bit higher.
Keep it touching the ground.
Inhale again.
Exhale,
Pull a little bit higher even.
Feel the stretch from your knee all the way to the inside of your groin.
Okay,
Now we're gonna move over to the other side,
You ready?
Inhale from the top.
Change arms like this,
Lock out your knee.
And exhale really important as your leg drops towards the ground try to keep your opposite shoulder on the floor Right now you should feel a stretch running along the thigh right here.
One more deep breath.
Excel.
A little bit higher.
Try to keep your knees locked like this.
One more time,
Inhale.
Excel.
Very good.
Bend your knee,
Change legs,
Starting from the top.
You ready?
Opposite hand holding on to the rag,
Inhale.
Exhale drop your leg down keep your shoulder down on the floor Inhale for three.
Excel for six.
Pull your leg a little bit higher.
One more time,
Inhale for three.
XAO for six.
Very good,
Very good.
Last one.
This one is called happy baby.
Okay,
So back flat on the floor.
Hold on the inside of your feet,
Okay?
Pull your knees towards the ground and just move from side to side nice and slow You're gonna take another deep breath.
Very long exhale.
The more you relax,
The more your muscles relax.
Don't try to hold on to your breath.
Now hug your knees.
Moving from side to side And that's us!
I hope you guys enjoyed this session and I'll see you in the next one.
