4-Minute Gentle Hip Mobility Routine You Can Do In Bed

Give your hips a little love with this gentle 4-minute bed mobility routine. Designed to be done entirely on your bed, this session combines simple movements for your glutes, hamstrings and inner thighs before finishing with a gentle upper back stretch. Whether you've just woken up, spent hours sitting or simply want to move a little more, this routine is an easy way to improve mobility, reduce stiffness and help your body feel more comfortable. Move slowly, breathe deeply and stay within a comfortable range of motion.

Transcript

Hello everyone, Pedro Avila here. Today I want to show you a three-minute exercise for your hips that you can do in bed as soon as you wake up, All right? So let's begin with your glutes. Make sure you are near the wall, Okay? So you're gonna lie down. Head your feet up. On the wall, Okay? You're gonna cross one leg over here, And then you're gonna slowly bend the knee until you feel the stretch on the glute of this leg, Yeah? Push your knee against the wall. And count to 30. Inhale for three. Excalibur VI nice and slow and when you exhale push a little bit further. Now, If you want to increase the stretch, You bring that foot down even lower, Which means that this ankle is closer to your chest. Make sure that your lower back is not lifting off the bed. It's on the bed, Okay? It's about 5-6 deep breaths on one side, Extend your leg Change sides, Bend your knee. Feel the stretch. Inhale, Expand your thorax. Excel. Push your knee away. Inhale, Expand. Excel. Push in your way. Inhale. Push your knee even further. If you want to increase the stretch bring that foot down even further. The closer your bum is to the wall, The harder this is, The further, The easier. Okay, On to the next. Now this is a hamstring stretch now. Okay so the goal here is to pull with your knee straight yeah your leg towards your chest until you feel the stretch from here you're gonna bend your knee Extend your knee. Bend your knee, Extend your knee. When you extend it, Feel the stretch behind your leg and pull a little bit closer to you. Go for about five or six on each side. Extend it, Feel it, Bend. Extend it, Feel it, Bend. One more. Extend it, Bend it. Good. Change sides. All the way, Full lockout, Feel the stretch, Bend. Extend, Pull a little closer. Two. We'll go for five. Three. Four, Last one. Five, Now let's work with the inside of your thighs. All you have to do is just have your legs wide open. Just hang in here, Focus on your breathing, Feel the stretch here on the inside of your thighs. Good. And now once you get here, You're gonna move your toes in. And out five times in and out. And out too. I want you to feel the stretch here. Three, Two, One. Or last one. Five. Now we're gonna move on to the last one. This is for your upper back. So have your hands here. Step back with your knees, Inhale at the top. Exhales in your chest. Take three deep breaths here. Exhale, Go deeper. E-mail Exhale. Last one. You can have your hands on the wall as well. And this is us. Easy, 3-4 minutes. I hope you guys enjoyed and I'll see you in the next one. Tchau!

Reviews

Thank you for this great first thing in the morning routine Pedro, namaste 🙏🏾☀️