Hello there,
My name is Pedro Avila and I'm going to be guiding you through a five minute hip stretch routine.
You ready?
Let's jump straight into it.
So seated on the floor,
Okay.
Have your feet wider than your shoulder width.
Hands right next to your hips.
Try not to have your back rounded like this.
Try to stay as upright as possible,
Back straight.
We're gonna inhale at the top.
And as you exhale,
You're gonna drop both knees down towards the floor,
90 degrees each,
Okay?
Inhale.
Exhale hinging forward get your belly button close to your shin feel the stretch on your glutes Come back up,
Inhale.
And now we're gonna change sides.
Ready?
Lean head to top.
Exhale hinge forward feel the stretch nice and slow spend a bit of time here so you can reinforce the length.
Come back up,
We're gonna change sides once again and head to the top.
Excel.
When you're leaning forward,
Try to lean in between your knee and your ankle,
Right on your shin,
Yeah?
The straighter your back,
The harder this is.
You can round your back as well,
Not a problem,
But you're less likely to feel the stretch in your glutes,
Okay?
Come back up.
Change sides,
Last one,
And at the top,
Keep your back straight.
And just hinge through your hips,
Feel the stretch right there on your glutes.
Very good.
So now we're gonna move on to your hip flexors,
Okay?
So half kneeling.
I want you to squeeze your glutes,
Feel your pelvis tucking in.
Okay.
Push your hips forward like this.
And now we're gonna move over to the opposite side.
You can even try to have your hand on the floor.
Or on the wall.
You're gonna feel this stretch right here.
Keep your glutes squeezed.
Come back up,
Change sides.
Same thing,
Half kneeling,
Knee underneath your hips,
Inhale,
Squeeze your glutes.
Push your hips forward.
Excel As you exhale,
You're gonna maintain your glute squeeze,
You're gonna push your hips forward until you feel the stretch right here.
Very good.
Come back up.
The next one,
You're gonna change knees now.
Inhale,
Now I want you to go as far down as you can.
All the way,
All the way.
Once you get to the bottom Squeeze your glutes,
Feel the stretch increasing.
Hanging here for a few seconds 5,
4,
3,
2,
And 1.
Come back up,
Change sides.
Okay,
Inhale.
XAOF Push your hips down all the way.
Squeeze your glutes.
Feel the stretch increasing.
You can hold on to a block or anything to keep your balance.
Feel this stretch in 3,
2,
And 1.
Let's move on to the inside of your thighs,
Your adductors,
Okay?
So get your knees as wide as you can.
Elbows underneath your shoulders.
Try to go a little bit wider now,
Inhale.
Exhale,
Shift your hips back.
All the way back.
Feel the stretch in the inside of your thighs.
Forward again,
Inhale.
Excelsior!
One more time,
One more time.
Inhale forward.
XAO back.
Very good.
Out of this position.
Now seated on the floor,
Very simple.
One leg straight.
Reach out to your foot,
In at the top there.
Exhale,
Try to get your head closer to your knee.
Low here feel the stretch behind your knee if your knee is flexing like this Let's straighten up and flex just a little bit like this.
Okay,
And now we're gonna change sides,
Come back up.
And at the top.
Exhale.
Try to flex your knee,
Extend,
Flex.
So now you're flossing the sciatic nerve.
And that's it.
Yeah,
I hope you guys enjoyed.
And I'll see you in the next one.
See ya.
