Hip Rotation Mobility Class For Happy Hips & Better Squats
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- Опубліковано 27 лип 2022
- Hip rotation is the prerequisite for all other movements of the hips - which means it's great to work on if you want to have an awesome squat, or anything else for that matter!
This is an intense but accessible class that will help you work on releasing unhelpful hip muscle tension & improving your flexibility & control. It also feels amazing.
Have a small stool or chair nearby as an option.
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Because I “hated” the first round, I made myself do a second round😁. Still hard, but hips felt sooo good after. This is a gem of a video! Thanks so much, Petra.
You're such a star!! This one is super intense but definitely amazing as well!
I hated this, lol! It was hard, which means it was awesome and exactly what my chronically tight hips need, and my plan is to do 3x/week as you wisely suggested. Thanks Petra for smiling through this very tough (for me at least!) but essential hip opener!
That was so hard but really felt good! I have hip and pelvic floor issues and the pelvic floor is always happier when the hips feel good!
Hip work can be really challenging! I hope your hips and pelvic floor are feeling better after watching the video. Please let me know if you have any questions 😊.
Just this morning I was doing a HIIT workout and was feeling some pain and tendon popping ( rolling) in my hips. As a "former life" massage therapist , lol, ( now an FNP) I thought, geez, I have horrible hip mobility now! Went to work, just got home at 11:15 pm. I always watch UA-cam shorts when I work this late so I will quit going over and over my patients problems! ( I know I'm not supposed to before bed). But I'm so glad I did!! Its like you read my mind! Thanks so much for the video! Be blessed!
yayyy! I'm SOO glad this resonates with you! it sounds like this video had great timing 😊 you're very welcome.
Brilliant! Just did this after a walk and it feels like a good way to make sure that everything in the hip area is as it should be.
Awesome! It'll be nice before a walk too!
This is a lifesaver! Thank you Thank you!!
Yayyyy! You're so welcome!
This is already helping me after one session. I am grateful to have found your channel. Thank you! ❤️🇨🇦
You're welcome and I'm so glad to hear that!
Thank you !
you're very welcome :)
Holy hips!! That was tough, could only do one round!
It's totally a burner! That means you're doing it right :)
Love this but what if i have a pelvic tilt, can we establish what state the pelvis should start in please
I don't really understand what you mean by having a pelvic tilt - can you clarify?
Hi Petra thanks for this video. It really helped, but it was not clear to me the difference between the first movement and the second movement. Would love more explanation
Hi Barbara - can you please give me time stamps for the movements you're referring to and I'd be happy to help!
@@PetraFisherMovement Hi Petra. I tried this again and this time listened more carefully. The first time I didn't understand the difference between what you do at 5:25 (kinetic stretching) and 8:05 (eccentric). But you say "these are going to look the same." Clearly I wasn't paying attention! Anyhow thanks for this video, I find it very useful.
@@barbarapoore1945 Oh good! Yes, they look so similar but the work itself is basically the exact opposite! This stuff is a bit technical but it sure does feel great, doesn't it?!
I love these exercises, while doing the second part, where you are pushing your foot into the ground, I am getting a snap/rolling sensation with shooting numbness, momentary with both legs, same angle with each bend forward, which reduces with each bend. Is this some kind of adhesions or something I should be concerned with, it doesn't hurt just feels odd.
hmmm. I don't love that but it's interesting that it's reducing. Do you feel like you have very tight hips?
Amaaaazing 🤯🤯
I'm so glad you enjoyed it 😊
Been doing this three times now and things get easier. Really helps with riding.
@@miiakomi5761 Exercises definitely do get easier the more you do them 😉. Hips are one of those super important areas that can affect everything we do. I'm happy to hear it helps with riding.
I am wondering if I can do these and frankly all or any of the movements you are so generous to teach us, with a umbilical hernia?
That's a really interesting question. Hernias are pressure issues, so my first step in working with someone with a hernia would be to explore how you're creating pressure in your body and see if there are options to help you distribute pressure more evenly. Once you're adept at managing pressure, then this cold be a great exercise, but it's pretty high tension. That means that if you haven't worked on your pressure patterns, this could be one to skip until you have done so. Same goes for other exercises I teach - some will be fabulous for you, and some not so much, all depending on where you're at with your core/stability/pressure functions. Does that make sense?
@@PetraFisherMovement Is there any of your videos you would recommend for me. I have never done or even heard of "pressure" issues. :p
@@user-tb4jd6gp4o I"m not sure if it's a technical term - just broadly one that I'm using to refer to injures that come from how we manage pressure and stability in our bodies. A hernia is a classic one! Katy Bowman's book Diastasis Recti is an excellent starting point on understanding this type of thing; typically a combo of how we breathe, how we recruit our core and how we habitually pattern our ribcage and pelvis. I teach a fair bit on this in my Take10 membership program but I don't have a ton of publicly available info on it right now. This post is more focused on the ribcage alignment part of it but it might be a good starting point for you: www.petrafishermovement.com/hyperkyphosis-spine-ribcage/
@@PetraFisherMovement thank-you very much Petra! I'll check it out.♡♡♡
How do you do this when the knees hurt with flex ion/rotation
I'm wondering the same thing? I have some medial knee pain when I'm leading with my right leg.
If this makes your knees hurt, you might do better with some more knee-focused work to start off with. I'd try the knee CARs I teach in my Joints For Life program as a more gentle option and a better starting point.
Thank you Petra, my sitting balance seems too be very difficult and my body seems to move forward when I try to stay in one place , i tried a gentle Feldenkreis movement months ago the same thing would happen.
I feel like I show my body way to move but , it moves forward, instead of staying where i am sitting.
I hope you could answer!
I don't understand your question - can you clarify?
Does that make sense now
@@cinmac3 Well, I still don't understand what you're asking me...
@@PetraFisherMovement maybe i have ro move my feet closer. something i am doing wrong thanks.
Do you have excercises for connecrions of pain , as the back of shoulder and hip on one side of the body, which of course effects other parts.
it feels like my front chest and the back of my shoulder on the sane side of my hip hurts.
i feel like i am chasing pain, when i try and help it, and it just comes back to haunt me.
happy Thanksgiving.
If I do the first exercise with hands up (free handed) my booty tends to shimmy forward so I am not sure if I am getting the proper movement in my hip capsule specifically. I tried to watch if your butt was moving and it doesn't look like it but you have awesome control. If I place my hands on the floor, I can get better control but my hands are moving to support my body and hips/booty from moving forward on the ground. Does that makes sense? LOL As you know, my hips and low back are a real problem so I want to make sure this is ok. Also I get a little pull in the SI joint (I believe) on each side with the first exercise and the 90/90 but it isn't horrible of debilitating so this may be releasing that a bit as well.
Wow when I got up to walk, my hips felt so much better, lighter.
Go ahead and use your hands as much as you need on this one! I don't love that it's pulling your SIJ - this one can be intense for that area so it might not be the best option for you. Might be better to work on hamstring & glute strength as a priority instead right now.
@@PetraFisherMovement OK. I will do that. Thank you!!
How does knee flexion impact hip mobility?
I'm not sure what you're asking here? In principle they can be unrelated, hip mobility is what the hips can do and knee flexion is what the knees can do. However of course everything is connected in our bodies so there are all kinds of ways that different shapes affect how our hip joints do or don't move.
now, i fixed the stupid typos.
I have hip bursitis on one side ? Will this help ?
No idea - maybe! getting your hips moving better is usually a good idea but I wouldn't generally recommend trying to treat issues with general exercises. I'd be happy to give you the name of an excellent PT who works by Zoom if you want specific advice.
Would these help sciatica?
There are lots of possible causes for sciatica - it's impossible to say without actually exploring it with you I'm afraid, but this wouldn't be my first choice.
What kind of yoga mat do u have?
a Manduka mat :)
Will this work if a had both hips replaced
Also my question.
Did you get advice from your surgeon about what movements to do or avoid? Hip replacements vary in terms of what they can do and you need to know that! If flexion & external rotation is allowed, then I would do the standing variation of this in a small range of motion (e.g. not much rotation and not much flexion) and go lightly at first to see how things feel. Overall, I'd say a better starting point for you would be the hip CARs I teach in my Joints For Life program, you can also google them if you want to try them without getting detailed instruction.
@@mojo4226 Did you get advice from your surgeon about what movements to do or avoid? Hip replacements vary in terms of what they can do and you need to know that! If flexion & external rotation is allowed, then I would do the standing variation of this in a small range of motion (e.g. not much rotation and not much flexion) and go lightly at first to see how things feel. Overall, I'd say a better starting point for you would be the hip CARs I teach in my Joints For Life program, you can also google them if you want to try them without getting detailed instruction.
I felt like I was doing it right but I did feel some strain in my lower back muscles. Is that normal? Do I need to correct my form in some way to prevent it? I have this problem when I’m doing leg and glut work sometimes
That's a great question! It's not uncommon because our hips have a very close relationship with our low back. It likely means that doing more hip mobility work and learning to isolate hip movement will be helpful for you so you can learn to keep your back out of things. In the meantime, can you make your movements a bit smaller and does that help?
@@PetraFisherMovement going to try smaller movements tomorrow and let you know! Thank you so much for the advice
@@serahs1985 You're welcome and sounds good! Please let me know how it goes.
@@PetraFisherMovement it’s improved but not gone by doing smaller motions. I’m only noticing it with one leg. I think I need to start with the weaker leg first so that I don’t strain the lower back tomorrow. What do you think?
@@serahs1985 That's an awesome start! Sounds like a reasonable thing to try - at a certain point it's really about exploring to find what works for your unique body. Overall my guess is that hip mobility work will be great for you but you'll need to explore it with care so it's not just transferring up to your back, so learning to isolate movement at your hips and loading from there will likely be a great path for you.
I kept getting cramp in the opposite hip is that normal?
Yes, totally normal, it just means you haven't used that muscle area much and it's a bit confused!
Thank you !
You're very welcome :)