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Slow spine waves + hip release = underrated therapy 🤍 #FlowwithAdee #Mobility

Adison Briana

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16,363 görüntüleme • 7 ay önce •via X (Twitter)

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Two simple bed routines to restore hip mobility, decompress the spine, and relax the nervous system. Do both sides and breathe slow.

Two simple bed routines to restore hip mobility, decompress the spine, and relax the nervous system. Do both sides and breathe slow.

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10 moves I do every morning for mobility ✅ 1. Hips 2. Spine rotation 3. Thoracic openers 4. Hip openers 5. Ankles and knees 6. More hips 7. Adductors and hips 8. Spine length and pelvic alignment 9. Flexion release 10. Squat flexion

10 moves I do every morning for mobility ✅ 1. Hips 2. Spine rotation 3. Thoracic openers 4. Hip openers 5. Ankles and knees 6. More hips 7. Adductors and hips 8. Spine length and pelvic alignment 9. Flexion release 10. Squat flexion

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Hip stiffness and back tension often come from how the hips move — or don’t move — during everyday life. Simple bed-based mobility can help restore hip rotation, gently decompress the spine, and signal the nervous system to relax. Slow breathing and controlled movement matter more than intensity here.

Hip stiffness and back tension often come from how the hips move — or don’t move — during everyday life. Simple bed-based mobility can help restore hip rotation, gently decompress the spine, and signal the nervous system to relax. Slow breathing and controlled movement matter more than intensity here.

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The Deep Squat Hip Rotation is one of the most underrated hip mobility exercises. However, most people don’t know how to do it properly or optimize it for themselves. Here’s what you need to know 👇

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The Copenhagen Plank is a fantastic exercise that has underrated benefits far beyond just groin strength. It’s actually a great hip mobility exercise too. Here’s what you need to know 👇

The Copenhagen Plank is a fantastic exercise that has underrated benefits far beyond just groin strength. It’s actually a great hip mobility exercise too. Here’s what you need to know 👇

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The Copenhagen Plank is a fantastic exercise that has underrated benefits far beyond just groin strength. It’s actually a great hip mobility exercise too. Here’s what you need to know 👇

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Every small twist creates a big energy shift 🌀🧘🏻‍♀️ ✅ Benefits: • Stretches hips, legs, spine & shoulders • Strengthens core, glutes & obliques • Boosts digestion & metabolism • Improves balance, focus & mobility • Releases hip tightness & opens chest #MondayMotivation

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Is T-spine mobility your limiting factor for hip-shoulder separation? Here's a simple test that can give you a general idea if mobility is a limiting factor for you.🎥⬇️ General buckets: 1. <45 degrees: very stiff 2. 45-60 degrees: stiff 3. 60-75 degrees: mobile 4. 75+ degrees: very mobile Buckets 1 & 2 generally benefit from some attention here, and there's no harm in some basic t-spine maintenance work if you fall in buckets 3/4 either.

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I have a secret for you, don’t tell anybody 😉 You can cover a lot of the mobility demands in the golf swing with just this exercise. Internal hip rotation & thoracic spine rotation. Golf is easier when you have both. 15 reps, switch legs & rotation direction. Repeat daily.

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If you sit 6–8+ hours a day and can still do 8–10 slow cat-camel cycles — do them daily. Your spine will thank you later. One of the most underrated habits for desk workers and anyone whose back is quietly stiffening. Here are 7 reasons why: 👇🏻 1) Builds an anti-fragile spine for the decades ahead

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This is THE elite exercise for hip mobility: (Especially if you sit at a desk all day) It’s called 90/90 It’s my all time favorite mobility drill for internal and external rotation of the hip Sit on the ground with both legs at 90° (This alone may already be a good stretch for you) Then begin to lean forward to deepen the stretch Key here is actively pressing your front knee and ankle into the ground while simultaneously raising your back ankle off the ground Hold in that active stretch for a slow 5 seconds then release That is one rep Repeat 5-10 reps each side

This is THE elite exercise for hip mobility: (Especially if you sit at a desk all day) It’s called 90/90 It’s my all time favorite mobility drill for internal and external rotation of the hip Sit on the ground with both legs at 90° (This alone may already be a good stretch for you) Then begin to lean forward to deepen the stretch Key here is actively pressing your front knee and ankle into the ground while simultaneously raising your back ankle off the ground Hold in that active stretch for a slow 5 seconds then release That is one rep Repeat 5-10 reps each side

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These 8 hip movements fixed tight hips on 80%+ of my athletes in under 2 weeks Most guys stay stiff and slow because they never hit the right combination of mobility + stability Do these 8 as Part 1 tonight Save this Part 2 drops tomorrow 👇

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This is the kind of video you save and actually use 📌 It’s a 90/90 hip mobility progression. You sit with both knees bent at 90° — front leg in front, back leg out to the side — then work through controlled rotations instead of bouncing around. Core of the session: settle into 90/90 so both hips are loaded train external rotation on the front hip and internal rotation on the back hip add thoracic rotation so the upper back turns instead of the low back use active lifts/holds so you’re controlling the hip, not just hanging in a stretch switch sides and progress the range only when it stays clean Uses: improves hip IR/ER, thoracic rotation, and active hip control so the lumbar spine stops compensating. Result: hips move better, low back takes less leftover stress, and that repeating tightness/pain has a real reason to calm down. Slow. Daily. Don’t force the range.

This is the kind of video you save and actually use 📌 It’s a 90/90 hip mobility progression. You sit with both knees bent at 90° — front leg in front, back leg out to the side — then work through controlled rotations instead of bouncing around. Core of the session: settle into 90/90 so both hips are loaded train external rotation on the front hip and internal rotation on the back hip add thoracic rotation so the upper back turns instead of the low back use active lifts/holds so you’re controlling the hip, not just hanging in a stretch switch sides and progress the range only when it stays clean Uses: improves hip IR/ER, thoracic rotation, and active hip control so the lumbar spine stops compensating. Result: hips move better, low back takes less leftover stress, and that repeating tightness/pain has a real reason to calm down. Slow. Daily. Don’t force the range.

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Lower back tightness often stems from stiff hips and limited spinal rotation. This movement takes your hips through a controlled rotation while your obliques guide the twist and your lower spine moves gently. As your spine rotates, the tight muscles around your lower back start to release, helping restore mobility and ease tension built up from sitting or inactivity. Simple movements like this can free up the hips, take pressure off the spine, and bring relief to your lower back. Go slowly and let the rotation happen naturally.

Lower back tightness often stems from stiff hips and limited spinal rotation. This movement takes your hips through a controlled rotation while your obliques guide the twist and your lower spine moves gently. As your spine rotates, the tight muscles around your lower back start to release, helping restore mobility and ease tension built up from sitting or inactivity. Simple movements like this can free up the hips, take pressure off the spine, and bring relief to your lower back. Go slowly and let the rotation happen naturally.

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Most people use foam rolling to release “tight” and “overactive” muscles, but there’s also another way to use it. By strategically laying and rolling on it in a way that orients your bones into certain positions, you can improve specific elements of hip mobility. Here’s what you need to know 👇

Most people use foam rolling to release “tight” and “overactive” muscles, but there’s also another way to use it. By strategically laying and rolling on it in a way that orients your bones into certain positions, you can improve specific elements of hip mobility. Here’s what you need to know 👇

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