How to Unlock TIGHT HIPS (With 6 Exercises)
Are you one of the many people out there struggling with tight hips or hip pain? Whether it’s caused by a previous injury, sitting for long periods, or a sedentary lifestyle, hip pain and tight hips can be a major roadblock to your daily routine. Rehab work...
Can’t Touch Your Toes? STOP STRETCHING! The REAL Reason Your Hamstrings Are Tight!
Wish you could touch your toes?
Feel like your hamstrings are always tight?
What if I told you the solution was NOT to stretch them more…?
What if stretching them, while it may provide TEMPORARY relief is only making the problem WORSE!?
The best way to think about your hamstrings is like a rubber band.
When a rubber band is just hanging there it isn’t tight. But when you pull it out long, it becomes super tight and taut.
That rubber band becomes tight feeling because it is stretched out.
This is exactly the same reason your hamstrings feel tight. And it is exactly why more stretching is NOT the answer!
Your hamstrings feels tight because they are already pulled long.
So instead of stretching them out further, we need to address the postural distortions and muscular imbalances that cause our hamstrings to be overstretched, such as Anterior Pelvic Tilt and tight hip flexors.
We need to focus on returning our hamstring to their optimal length through addressing muscular imbalances and stability issues.
This often means we need to address hip flexor tightness and glute underactivity. It may even mean addressing lat tightness as well because of the impact our lats can have on our lumbo-pelvic-hip complex functioning through our thoracolumbar fascia.
This means that instead of spending a ton of time stretching our hamstrings we actually need to be doing the following things…
- Foam Rolling Hip Flexors And Lats
- Stretching Hip Flexors And Lats
- Activating Our Glutes And Abs
But First…What Is Anterior Pelvic Tilt?
Anterior pelvic tilt is the “Donald Duck” posture – an overarched back and butt sticking out.
This anterior tilting of our pelvis is what over stretches the hamstrings and can make them feel tight.
The muscles that are ACTUALLY being shortened by this posture are our hip flexors. Which means our hip flexors, and not our hamstrings, need the flexibility work.
It also means that our glutes and abs need to be strengthened and activated to improve the stability of our hip complex to also help our hamstrings feel less tight and even prevent them from becoming synergistically dominant and overused (overuse of a muscle can lead to injury!).
While it’s key we recognize that each of us WILL have slightly different natural postures, and we shouldn’t “freak out” over fitting one ideal, we want to watch for overarching of the lower back, or excessive lordosis, ESPECIALLY if we struggle with lower back, SI Joint, hip, or knee pain or hamstring tightness and strains.
This posture changes our natural proper recruitment patterns during moves EVEN if we perform the exercises with technically “correct” form.
What does this mean?
It means that while the moves may LOOK correct, if we actually THINK about what muscles we FEEL working, it wouldn’t be the muscles that SHOULD be working.
Our body will take the path of least resistance to do the exercise we ask it to do. This means that it will recruit whatever muscles it can to replicate a movement pattern – even if it means using muscles that really shouldn’t be working that much.
And this is what leads to compensations, overuse and INJURY.
So we need to address our overall posture over focusing on just the single muscle that “feels” tight.
And we need to do this by:
- Foam rolling overactive muscles.
- Stretching shortened tight muscles (using dynamic stretching to even help restore proper joint range of motion).
- Activating underactive muscles that may not be firing and working as efficiently or effectively as they should be.
Loosen Up Tight Hip Flexors – Foam Rolling And Stretching Moves
The first step in addressing excessive anterior pelvic tilt is to loosen up short and overactive hip flexors.
If your hip flexors are tight and shortened, they tilt your pelvis forward which then pulls the hamstrings longer. This is why your hamstrings “feel” tight even if they aren’t in need of stretching.
The first step in addressing tight hip flexors is foam rolling.
Foam rolling helps inhibit the communication between the muscle you’re rolling and your brain. It helps “relax” the muscle so you aren’t necessarily as quick to recruit it during other moves. And it then allows you to better stretch and improve your flexibility and mobility.
Basically, foam rolling can help you improve your ROM or range of motion.
There has been some “debate” about the benefits of foam rolling. And as a standalone exercise, the effects are short lived.
You NEED to then stretch the tight muscles and activate underactive muscles if you want the benefits to last. This is just the first step in improving your posture and mind-body connection!
Then after you foam roll your hip flexors, you need to stretch them. Depending on when you are doing the mobility work, you may use dynamic or static stretching.
Dynamic stretches are stretches where you move through a range of motion whereas static stretches are stretches you hold in one position.
Especially prior to your workouts, focus on dynamic stretches. They put the joint through a range of motion and also get your blood pumping.
Static stretches are better kept to cool downs as some studies have shown them to negatively impact your strength and power during workouts.
Below are 5 moves to help you get started addressing hip flexor tightness.
5 Hip Flexor Foam Rolling And Stretching Moves:
1. Psoas Foam Rolling:
The psoas has become a very “popular” muscle in the fitness world.
And the one most often blamed for our hips being locked up. This muscle can become short and tight due to the fact many of us spend far too much time with our hips in flexion – seated in the car or at a desk. So it is key we start our mobility work by addressing it.
To roll out your Psoas, a big foam ball/posture ball works best. Place the ball in your abs above your hip to one side of your belly button.
Relax over the ball and lie face down on the ground. Breathe.
Then move the ball, working your way around the side of your lower abs between your belly button and hip. After you move the ball, relax completely back over it.
If you don’t have a larger ball, you can use a tennis ball; however, the tennis ball will dig in more. To use the tennis ball, you will also need some books or a yoga block. Place the ball up on the books or block and lie over it just like you would with the posture ball. Relax and breathe.
2. TFL Foam Rolling:
The TFL or Tensor Fasciae Latae is an all too often IGNORED hip muscle that can contribute to not only hip pain but even knee pain and IT Band Issues! It can also hinder our glute medius from activating and working as it should. It’s key we start by foam rolling and then stretching this muscle. It’s also important that during our activation moves, we do not let it compensate and try to take over!
To roll out your Hips/TFL, place a ball on the side of your hip just to the front of the fleshy part of your butt. Roll the ball around and hold on any tight spots.
If you find a tight spot, hold on that spot and lift and lower your leg up and down. By lifting and lower the leg, you are flexing and relaxing the muscle, which will help loosen everything up as you hold.
As you seek out tight spots in your hip, bring the ball around front and right to the side under your hip bone into your TFL (right in front of your IT Band).
Again hold on any tight spots and even flex and relax your leg to help dig in.
Move the ball under your hip bone and again hold on any tight spots.
You can work your way back out to the side of your hip as well if you found any sore or tight spots.
3. Rectus Femoris Foam Rolling:
There is one quad muscle that crosses both the hip and the knee – the Rectus Femoris.
And because of this muscles impact on both locations, it’s key we address that it may be tight and shortened, which means it may need to be rolled and stretched!
To roll out your rectus femoris a ball works best although you can use a roller. Place the tennis ball on the ground and lie on your belly supported on your forearms with the ball right in the middle of your thigh. You can start down toward the knee or higher up toward the hip, but you really want to focus right on that middle portion of your thigh.
Rock the leg gentle slightly side-to-side as you hold on the ball. You can even flex and relax your quad as you hold. Then move the ball up higher on your quad and again gentle rock and hold. Do not just roll quickly but really breathe and relax as you hold on any tight spots.
4. Half Kneeling Hip And Quad Stretch:
Stretch your hip flexors and your quads with this stretch.
You can add movement by releasing your foot and rocking back out of the stretch before squeezing your glute to drive your hips forward OR you can simply hold as you squeeze your glute for a static option!
To do the Half Kneeling Hip and Quad Stretch, set up half-kneeling with your right leg back. It is best to do this with a wall or bench in front of you to help you balance.
Then reach back and grab your right foot/ankle with your right hand and pull it in toward your butt. In the half-kneeling position with your heel pulled in and the wall to balance you, rock forward and backward, pressing the hip forward to increase the stretch down your quad. Then relax back out of it and repeat. Complete all reps then switch sides.
Make sure to squeeze your glute as you press your hips forward to stretch your right hip and quad. Do not simply hyperextend your low back as you rock forward.
You can also simply hold and press the hip forward without doing the slightly rock, especially if using this stretch post workout.
Beginners can also use a towel to grab their back foot if they can’t reach it.
5. Standing TFL Stretch:
After you roll your TFL, you also want to stretch it as this muscle can be short and tight and compensate for your glute medius during abduction or lateral raise movements.
And when it engages and works for your glute medius, that can prevent you from getting the results you want and even perpetuate your pain despite doing the “correct” rehab moves!
To do the Standing TFL Stretch, start standing with your feet together. Then cross your left leg over your right leg. Bring the left foot over and back across until the big toe is even with the big toe of the right foot. You want your feet even so that your front leg (the left leg) is pressing the back leg (right leg) straight during the stretch.
If you struggle to balance or it is too much pressure on your knees to have your legs so tightly crossed, place the front foot a bit out in front, but make sure that you don’t bend that back knee as you hinge over to stretch.
Then reach your arms up overhead for a nice big stretch. After reaching up, hang over, reaching your arms down toward the instep of the back foot (right foot). Push your hips out to the right as you reach toward your right foot so you feel a stretch down the outside of that right hip and side. You may even feel it down your right hamstring and calf.
Hold for a breath or two. Then reach back up overhead and cross your legs the other way so your left foot is back. Again reach up overhead then reach down toward your left instep, pushing your hips out to the left. Keep alternating sides with a reach up overhead in between every time.
Try to touch the ground as you reach down while making sure to keep your legs straight.
If you really struggle to balance, you may need to stand with your feet together and not crossed over as you reach toward the outside of each foot while pushing your hips away.
How Can Your Lats Can Affect Your Hamstrings!?
When we have aches, pains or “issues” in a specific area, we often get very focused ONLY on that point of “pain.”
But all too often there are even mobility restrictions or imbalances elsewhere that contribute to the dysfunction. For instance, if you’re doing all of the things in this article and NOT seeing results, it may be time you start to look at your ANKLE MOBILITY!
So while the most common “culprit” of anterior pelvic tilt is tight hip flexors and underactive glutes, we can’t ignore our lats.
Our lats can play a huge role in our overall posture, affecting not only our upper body, but also our lower body.
Because lat tightness can not only perpetuate rounded shoulders, it can also contribute to anterior pelvic tilt.
And if we have excessive anterior pelvic tilt, our hamstrings really are the losers that suffer no matter whether it’s tight hip flexors or lats or both creating the posture.
So we can’t ignore our lats!
Below are 3 moves to help you start addressing lat tightness.
3 Foam Rolling And Stretching Moves For Tight Lats:
1. Lat Foam Rolling:
Rolling out your lats is a key first step to relaxing this overactive muscle. And even though we are focused on our lumbo-pelvic-hip complex, we want to focus on rolling this muscle closer to our shoulders to start!
To roll out your lats a roller is best although you can use a foam ball or even a tennis ball.
Start by lying on your side with a roller under one armpit. Extend the arm on the side with the roller up above the roller. Then rock forward and backward on the roller, rotating your chest toward the ground and then up toward the ceiling as you roll on the roller so it hits toward your ribs and then toward your back.
Hold on any tight spots you find then move it lower down the side of your back. Hold on any tight spots as you go and make sure to rock forward and backward as you make your way down your side.
As you work down your side, you may want to rotate slightly more toward your back. Work all the way from your armpit to about the end of your rib cage.
Be careful when rolling lower down your back into your low back. You do not want to arch over the roller and hyperextend your low back.
2. Child’s Pose With Shoulder External Rotation:
The Child’s Pose is a great way to stretch out the entire lat as well as the erector spinae (the muscles along your spine) and the quadratus lumborum (which is a muscle that can contribute to a hip hike…sort of like our back’s side bendy muscle or the muscle you feel when you reach to the side).
All of these muscles can become tight and overactive if our glutes are underactive so this stretch is an oh so important one! And the external rotation of the shoulders gives the lats just that little bit extra stretch!
To do the Child’s Pose with External Rotation, kneel on the ground and sit back on your heels reaching your arms out overhead on the ground. Rotate your palms open toward the ceiling rotating your thumbs out to the sides. Really reach out as far as you can as you rotate your palms open.
You can then walk your hands to one side, keeping your palms open. Pause then walk your hands to the other side. Again keep your palms open for an extra stretch.
3. Kneeling Thoracic Extension And Lat Stretch:
Working on our spinal mobility, especially our thoracic mobility can also help prevent extra overuse of our lumbar spine. If one area of our spine isn’t mobile, we’ll seek out mobility from other segments.
So if your thoracic spine isn’t mobile, it will cause you to seek out mobility or extension from your lumbar spine. This will only perpetuate or add to the overload that may already be occurring due to anterior pelvic tilt!
To do the Kneeling Thoracic and Lat Stretch, place your elbows up on a bench about shoulder-width apart and kneel on the ground in front of the bench. Make sure you are back far enough that you have room to lean forward and over and drop your head between your elbows.
Then with your elbows on the bench, relax your chest and head over, sitting your butt back just slightly. Press your chest toward the ground and feel a nice stretch down your triceps and lats as well as through your thoracic spine. Try to extend your back as much as possible as you press your chest toward the ground.
You can either hold here and breathe to stretch deeper or you can come out of the stretch and then relax back into it and try to get further with each rep.
Glute Activation Moves: Always Feel Your Hamstrings Taking Over During Glute Exercises?
Ever do a glute bridge or quadruped kickback move and only feel your hamstrings working?
Yes? Well you aren’t alone!
It’s because your hamstrings have become synergistically dominant. They try to do more than their fair share of the work to assist your glutes in moves that require hip extension or hyperextension.
Synergistically what?!?
Basically your hamstrings are doing more work than they should be to assist with a movement because you’re glutes aren’t working as they should.
For a glute bridge, your glutes should be the main muscle group working with your hamstrings assisting. But too often, it is the other way around.
It’s why you may do a glute bridge and only feel your hamstrings.
So while we are doing the right move, this only perpetuates the overuse of our hamstrings and can lead to injuries.
It’s why it’s so important we include glute activation moves in our routine. (Learn more about dialing in your glute bridge form to prevent yourself from bridging wrong.)
But isn’t as simple as doing the “right” moves. You must also really focus on what you FEEL working.
If you’re doing that glute bridge and NOT feeling your glutes, but instead feeling your hamstrings, you need to TWEAK the exercise.
Below are 5 moves to activate your glutes that help prevent your hamstrings from engaging as easily when they always seem to want to take over!
I did also mention that with anterior pelvic tilt you may want to do ab activation as well.
One way to do this DURING glute activation moves is by using the posterior pelvic tilt, especially during bridging exercises (and even some plank moves).
The posterior pelvic tilt is where you tilt your hips under, drawing your hip bones toward your ribs. This move not only works your abs but can also work your glutes more.
You would then bridge up as you hold the posterior pelvic tilt. To set up the posterior pelvic tilt before you bridge, here are some tips.
To do the basic variation of the Pelvic Tilt, lie on your back with your knees bent and your feet flat on the ground. Relax your arms down by your side.
Then feel the space between your low back and the ground. Press that space away by drawing your belly button toward your spine and “tilting” your pelvic.
You want to feel your low back press against the ground. Hold there with your abs braced and making sure to breathe as you hold.
Then if you are adding this to a bridge, you would lift up while maintaining this position. It is basically the exact OPPOSITE of anterior pelvic tilt. We are rounding the lower back.
SIDE NOTE But ESSENTIAL NOTE:
If you DO feel your hamstrings during a glute activation move, while you don’t want to stretch them between rounds, you may ROLL them!
Foam rolling your hamstrings may temporarily inhibit the muscle group, which means you won’t “feel” it as much. This can then even help you more easily FEEL your glutes working and focus on using them to drive the movement.
5 Must-Do Glute Activation Moves:
1. Mini Band Glute Bridge:
Adding a mini band to the basic glute bridge can be a way to progress the movement. It can also be a way to engage your glute medius and help PREVENT your hamstrings from taking over.
By activating our glute medius, we can actually better help ourselves engage our glute maximus. This then helps us avoid our hamstrings compensating! So if you really struggle with the basic glute bridge, try this variation!
To do the Mini Band Glute Bridge, you will perform a two-leg bridge with the band around your knees. To set up, place the band right above, below or at your knees. Below will be a bit more challenging than above. Make sure though that wherever you place the band, you feel your glutes working. Above the knee can help if you struggle to feel your glutes activating and instead feel your quads taking over.
With the band around your knees, lie flat on your back with your feet flat on the ground about hip-width to shoulder-width apart. Make sure your feet are just beyond your fingertips when your arms are down by your sides. You can move your feet slightly further away if your hips are tight. Make sure that your feet are at least about hip-width apart so that you are forced to press your knees out and open against the band to keep them in line with your ankles and hips.
Bend your elbows to 90 degrees and press your knees out against the band. Then, driving through your heels and upper back and arms, bridge up. Keep pressing out against the band as you bridge up. Do not let your knees cave in. Fully extend your hips and squeeze your glutes at the top. Do not hyperextend your low back at the top. Keep your abs engaged.
Hold for a second or two at the top then lower back down and repeat. Do not let your knees cave in as you lower back down. Keep pressing out against the band the entire time!
Adjust the band placement or even use a heavier band to make the move harder. You can also vary the move up by doing a Single Leg Mini Band Glute Bridge.
2. Band Y Reverse Hypers:
Being able to use your glutes to extend your hips, and even hyperextend your hips, is key. Too often during Reverse Hypers we allow our backs to do all of the work instead of actually extending at our hip.
By adding in the mini band, we can help engage our glutes better to prevent our lower back from taking over.
Because if we are using our lower backs to power this move, we are often going to simply perpetuate our anterior pelvic tilt by perpetuating overuse of our lower back muscles instead of activating our underactive glutes!
To do Band Y Reverse Hypers, place a mini band right below or above your knees or a booty band right above your knees and lie face down on a bench with your hips right on the edge of the bench. Grab onto the bench as you legs hang straight down. Push out against the band as your feet are on the ground so that your feet are wider than shoulder width apart. You want your legs to create a Y with your body.
Keeping tension on the band, press your hips down into the bench as you squeeze your butt to lift your legs up to parallel to the ground. Keep your legs pressed out against the band and make sure you are using your glutes to lift and not feeling your lower back take over.
Pause at the top and really even brace your abs by pushing into the bench. Then lower back down without letting your legs come together and repeat the lift.
3. Band Squat Pulses:
While often during activation moves we want to isolate our glutes as much as possible to focus on really establishing that mind-body connection, it is also key we learn how to do this in a variety of hip flexion positions and postures.
That’s why the Band Squat Pulses are key to include. The constant tension and smaller range of motion, really help you create that burn in your glutes!
To do Band Squat Pulses, place the booty band around your legs above your knees and stand with your feet about hip-width apart.
Sit back and down, pressing your knees out against the band so your ankles, knees and hips stay in line. You do not want your knees to cave in.
Sink to about parallel to the ground and then pulse a few inches up and down from here. You do not want to start below parallel and you don’t want to stand fully up as you pulse. You want the range of motion to be about 6 inches around that parallel position.
Once all pulses are complete, stand up.
Make sure your knees don’t cave in as you pulse and that your heels stay down and feet are flat on the ground. Do not round over. Make sure to keep your back flat and chest up.
Beginners may pulse over a bench or even hold on to help them balance. You can also stay up higher in the pulse squat instead of sinking as low.
4. 3-Way Seated Abductions:
As you begin to work on activating your glutes, you may find you aren’t as easily able to FEEL the correct muscles working during certain postures.
This may mean you need to first start with the variations you feel in the correct muscles before then moving on to those other positions. But you want to work to improve that mind-body connection from as many positions and postures as possible to help you avoid injury.
That’s why these 3-Way Seated Abductions are so amazing to include.
While you may start with just one based on what you can feel working during the move, especially if your TFL tends to take over (and you feel it in the front of your hip NOT the side of your butt), you can also use all 3 in a row. If you find you struggle most in one position, use that in the middle after you already feel the correct muscles working BUT before you’re at all fatigued!
To do 3-Way Seated Mini Band Abductions, place the mini band right below your knees and sit on a bench. Start by sitting toward the front of the bench so you can lean back and put your hands on the bench behind you. Place your feet about hip-width apart.
Then press your knees open against the band as you lean back. Your feet may rock open but focus on using your glutes to press the band open with your knees. Do not let your knees cave in as you come back to the starting position. Complete all reps then move to sit up nice and tall.
Sitting nice and tall repeat, pressing out with your knees so you feel your glutes working. After completing all reps, lean forward and repeat the movement. You can hold on the bench outside your legs to lean forward or just lean over even lightly resting your arms on your legs.
Complete all reps in each of the 3 positions. Make sure you’re really focused on pressing your knees out to feel your glutes while controlling the band back in. To reduce tension, you can start with a lighter band or put your feet slightly closer together, but make sure there is tension on the band even in that starting position.
5. Side Lying Extended ROM Lateral Raises:
Lateral raise movements are essential to include to activate your glute medius.
You DO need to be very conscious though that you don’t feel your TFL taking over! So you may find that you foam roll it between rounds or slightly kick back as you raise to the side. You may also slightly internally rotate your foot or turn your toe to the ground as you lift!
The added bonus of these extended range of motion is that stretch you put on the muscle at the bottom. This can really help you build strong glutes through the full range of motion your hip is capable of and even PROGRESS that basic side lying lateral raise without you even needing to add weight!
To do the Extended ROM Side Lying Leg Raise, lie on your side on a bench so that your bottom knee is bent and your bottom leg is close to the end. Prop yourself up on your elbow and position yourself so that your top leg can hang down over the edge and your foot is just a few inches off the ground. You can hold a plate weight on the outside of your top thigh, or wear ankle weights.
Then lift that top leg up and kick slightly back, feeling your glute medius, or the side of your butt, working to lift your leg. Keep that foot parallel to the ground or even turn your toe to slightly face the ground. This can help if you tend to feel your TFL or hips engage with lateral raises.
Do not rotate open as you lift. Lower that leg back down so that your toe touches the ground or hovers just an inch or so off the ground. You want to make sure you can lower that leg past parallel to the ground.
The bench allows you to have an extended range of motion from what you would have when side lying on the ground.
To modify, start with just your own bodyweight.
So…Should I Never Stretch My Hamstrings?
But what about those hamstring stretches you still see in warm up routines and recovery sessions?
Should you not be stretching at all?
While your focus should NOT be on stretching your hamstrings if you do have excessive anterior pelvic tilt, tight hip flexors and underactive glutes, this doesn’t mean you have to avoid hamstring stretches like the plague.
Especially in your warm up, you may find that dynamic stretches to put your hip through a full range of motion DO include a hamstring stretch component.
You do NOT need to avoid these. But spending a ton of time in your warm ups or cool downs focused on stretching your hamstrings IS going to be a waste and potentially even HINDER your results.
And this is of course talking about hamstring tightness due to anterior pelvic tilt.
With certain postural distortions you MAY still need to stretch your hamstrings. For instance, if you actually have POSTERIOR pelvic tilt, your hamstrings MAY actually be shortened.
However, the best place to start if you have a desk job, anterior pelvic tilt, tight hip flexors and/or stretching hasn’t really helped in the past, is to FOAM ROLL your hamstrings and NOT stretch them.
Foam rolling can help relax that overactive muscle so you can get your glutes activated and strong no matter WHY your hamstrings feel tight!
If you’re ready to improve your hip mobility and activate your glutes?
Join my Booty Burner Challenge!
Lower Back Pain? It’s Not Your Lower Back’s Fault!
“My low back hurts…How do I strengthen it?”
But what if strengthening it isn’t really the issue?
What if working it more won’t fix your problem and may actually make it WORSE!?
Low back aches and pains are one of the most common issues out there. About 80% of the population will at some time or another complain that their low back is “bugging” them.
I mean who hasn’t gotten low back soreness from sitting too long? Or we’ve known someone who’s “thrown their back out” picking up something as freaking light as a pencil. Heck, it’s may have even happened to us!
So what do we often do when this happens?
We go “rest up” on the couch or sit and don’t workout. We avoid moves we think may have caused it.
But rest and avoidance don’t really solve the problem.
Because we then go back to repeating the same poor movement patterns and compensations that caused it in the first place.
So maybe in an attempt to prevent yourself from getting injured again you think, “I’ll add in more moves to strengthen my low back.”
I mean it got injured cause it was weak, right?
WRONG!
Yes, sometimes weakness does lead to injury.
But guess what!?!
It may not be low back weakness that is the issue…
Actually working your low back more may only PERPETUATE the pain!
Often with low back injuries, we are ticking time bombs.
We spend way too much time seated with our hips in flexion hunched over a computer, driving in a car, watching TV…
This hip tightness and constant flexion can make our glutes, and even abs, under active and cause our low back to want to work during exercises and movements when other muscles should actually be doing the work.
It leads to compensations, imbalances and overuse injuries.
It causes our low back to become OVERWORKED!
Which is why simply working your low back more, thinking it is weak, isn’t the answer.
Too often when we get injured, we only focus on the point of pain. When the actual problem causing the imbalances and compensations that lead to our pain, aren’t exactly where we hurt.
That’s why you may want to give your low back a break and start addressing these other issues:
- Hip Flexor Tightness
- Glute Activation
- Core Strength
- Imbalances
If you can get your glutes and abs working as they should, they will help prevent your low back from becoming overworked. They will PROTECT YOUR LOW BACK.
But often to get your glutes and abs working correctly, you also need to address hip flexor tightness and any imbalances you have between, not only your right and left sides, but even between different muscle groups.
Ever feel one side more than the other during exercises?
Or maybe you only feel your hamstrings or low back during glute bridges?
Or maybe you only ever feel your quads (the fronts of your legs) during leg exercises and never your butt?
These are all imbalances that need to be corrected! And often we ignore these things when we workout and continue to push through because these things seem like they have nothing to do with our low back pain.
I know I know…It’s not where it hurts.
BUT THEY ARE THE REAL PROBLEM!
And they all relate back to getting the RIGHT MUSCLES working. AKA your abs and glutes!
Using isolation exercises that require little to no resistance for higher repetitions, you can activate your abs and glutes and improve your hip mobility to prevent further low back aches and pains.
The key is to use these moves to rebuild that mind-body connection and get the right muscles working BEFORE you do other compound moves.
That way when you run and lift, your abs and glutes will work as they should!
If you’re ready to stop suffering from low back aches and pains and wasting time overworking your low back, it’s time to start my 28-Day Booty Burner Challenge.
These quick workouts will help unlock your hips, correct imbalances and get your abs and glutes working correctly!
Join my 28-Day Booty Burner Challenge to activate those glutes —> http://bit.ly/2LREc99
15 Moves To Improve Your Hip Mobility
Mobility is not the same as flexibility. Nor is it the same as stability. But for true mobility, you need both a certain amount of stability and flexibility of the muscles around the joint.
Heck, you even need a certain amount of distal stability and mobility in order to have proximal mobility.
HUH?
What that even means is not only do you need to work on your HIP JOINT and the muscles that move it if you want hip mobility but you have to make sure that the other joints that can really influence movement at the hip are also mobile and stable.
For instance, especially with hip mobility, core stability and ankle mobility issues can be incredibly important to address and may be the reason why your hip seems to lack mobility when there is actually no restrictions at the hip.
Our body often limits our mobility because it is PROTECTING itself from doing something that it feels could result in further injury.
Of course, all too often we still continue to push through…
BUT if we listen and take a full-body approach to our pain, realizing that where it hurts isn’t always the problem, we can help restore proper functioning!
These 15 moves are a great way to address not only common tight muscles, mobility issues and stability issues at your hip but also the common restrictions elsewhere in your kinetic chain that can result in what seems to be limited hip mobility.
How To Improve Your Hip Mobility: 15 Hip Mobility Exercises
Restoring proper mobility means using foam rolling, stretching and activation to relax tight muscles, restore them to their proper length-tension relationships and then get the underactive muscles engaged and working.
These 15 moves provide you with moves from each part of the 3-Part RStoration Method – Foam Rolling, Stretching and Activating. Because we have to remember that all three are key to preventing and alleviating injuries!
Foam Rolling:
Hip Foam Rolling (Psoas and TFL):
All too many of us end up with tight hip flexors from sitting long hours hunched over a computer or commuting in a car. Tight hips can mean underactive glutes and can lead to not only a lack of hip mobility but also injury!
And if you’re a runner or cyclists, you may only be perpetuating the problem with the repetitive movement and further hip flexion. That is why it is important you roll out your hip flexors before you run.
Two important muscles to target and roll out, that are often tight, are the Psoas and TFL or Tensor Fasciae Latae.
Psoas:
A tight Psoas contributes to Anterior Pelvic Tilt and hip mobility restrictions as well as underactive glutes. This can lead to not only hip injuries, but also low back pain and injury. It can even create compensations that lead to problems further up and down your kinetic chain, like knee injuries!
To roll out your Psoas, a big foam ball/posture ball works best. Place the ball in your abs above your hip to one side of your belly button.
Relax over the ball and lie face down on the ground. Breathe.
Then move the ball, working your way around the side of your lower abs between your belly button and hip. After you move the ball, relax completely back over it.
If you don’t have a larger ball, you can use a tennis ball; however, the tennis ball will dig in more. To use the tennis ball, you will also need some books or a yoga block. Place the ball up on the books or block and lie over it just like you would with the posture ball. Relax and breathe.
TFL:
Ever have IT Band issues? Tried suffering through rolling your IT Band and feel like the pain goes away a bit but never fully gets better? STOP rolling your IT Band and instead focus on rolling your TFL!
This hip muscle can contribute to IT Band issues as well as hip and knee pain! It is often also the reason our glute medius doesn’t fire correctly to stabilize our hips, which can lead to hip and low back pain!
To roll out your TFL, lie on the ground on your side and place a ball just to the side and slightly under your hip bone. Hold on this spot and even move an inch or two down your leg.
If you find a tight spot, hold on that spot and lift and lower your leg up and down as if doing an adductor leg raise. By lifting and lower the leg, you are flexing and relaxing the muscle, which will help loosen everything up as you hold.
As you seek out tight spots in your hip, bring the ball back around your side toward your butt. Hold on any tight spots. You can even work back into your glute medius if you find any trigger points.
Remember to relax and hold on any tight spots and breathe as you hold.
Hamstring Foam Rolling:
Ever feel like your hamstrings are tight no matter how much you stretch them? What if that is because they FEEL tight, but are actually OVERSTRETCHED!?
This is actually often the case, especially if you sit often and have tight hips. So instead of stretching, try rolling to help relax your hamstrings. (This is especially important if you’ve ever had any high hamstring injuries!)
To roll out your hamstrings, a ball is actually best while sitting up on something like a chair, table or box. The pressure you can apply even when isolating one leg on a roller on the ground is limited so using a ball when seated up on something allows you to dig into your hamstring more.
Take the ball and place it at the top of your hamstring right under the bottom of your butt while you are seated up on a chair. Rock side to side on the ball and roll it from your inner thigh out toward the outside of your leg.
Hold on any tight spot and perform small rocks side to side to help you dig into the knot further. You can even flex and relax your hamstring by straightening your leg out and then relaxing your foot back down to the ground to help the muscle release the knot.
Work your way down your hamstring toward your knee. Work all along the hamstring, moving toward your inner thigh and out toward your IT Band. Make sure to hold on any tight spots. Do not spend time on areas of your hamstring that aren’t tight.
Adductor Foam Rolling:
Tight adductors contribute to limited hip mobility and stability because your glute medius doesn’t fire correctly. This can lead to hip and low back pain.
Tight adductors can also contribute to knee valgus, which can cause your patella to not track correctly, leading to knee pain and injury! That is why it is important to roll out and relax tight adductors.
To roll out your adductors, lie face down on the ground. Bend one knee out to the side at about 90 degrees and place the roller under the inside of your knee.
Resting on your forearms, rock your leg forward over the roller toward your quad and then back toward your hamstring. Hold on any tight spots.
Then move the roller up your inner thigh toward your crotch. Rock forward and backward again and remember to spend more time on any tight areas.
Lower Leg Foam Rolling:
Movement distortions at our feet and ankles can lead to problems up our entire body. They are our foundation and any imbalances there means compensations higher up. That is why it is important to roll out and relax tight muscles in our lower legs.
If you wear high heels, run long distances, cycle or simply find you walk on the inside or outsides of your shoes, you’ll want to try these foam rolling moves to loosen up your lower leg.
Calf Foam Rolling:
Tight calves can contribute to plantar fasciitis and even knee pain. Tightness here can also limit your ankle mobility, which will impact your hip mobility as well!
To roll out your calves, a tennis ball works great especially if you have a yoga block or books to place the ball up on.
Using the tennis ball, place it up on some books or a yoga block and then put one calf on top of the ball. Start with the ball at the bottom part of the meat of your calf.
Cross the other leg on top to help apply more pressure if needed.
Rock very slightly from right to left or side-to-side a couple of times and then move the ball to another spot on your calf, working over the entire meaty part of the muscle right up to below the back of your knee. Keep rocking side to side as you work your way around your calf.
Hold on any tight spots. If you find a super tight spot, make 10 circles with your foot and then tense and relax your calf (flexing and dropping your foot) 5 times before you move to the next spot. This will help the muscle relax itself and help the knot to release.
Peroneal:
If you tend to walk on the inside of your shoes or your have eversion of your feet, the outside of your lower leg may be tight. This movement distortion can lead to not only knee pain, but also hip pain. And can cause imbalances and compensations that lead to underactive glutes and tight hips.
To roll out your Peroneals, place a ball on the ground in front of you and then bend your knee and place the side of your lower leg on top of the ball, starting with the ball below and outside your knee. Press down on your lower leg with your hand to apply more pressure so that the ball digs in.
Then move your leg so that you make small circles on top of the ball. Work your way down the length of the side of your lower leg, pressing your lower leg firmly down into the ball. (You may even put a book under the ball to help you apply more pressure and get a better angle.)
Hold on any tight spots and, as you hold, flex and relax your foot to help dig into any knots or trigger points. To dig in more, you can also circle the ankle while holding on any tight spots instead of flexing and relaxing the foot.
Stretching:
After your roll out and relax overexcited or overactive muscles, you want to work on the flexibility of your muscles and improving range of motion with a combination of Dynamic and Static Stretches.
You want to make sure too that you address all of the muscles around your hip joint as well as the other muscles of your lumbo pelvic hip complex.
It is important that you use stretching to help you mobilize not only your hips but also other muscles and joints that may create imbalances or compensations that could lead to your hip movement becoming restricted aka addressing a lack of ankle or spinal mobility is also key!
World’s Greatest Stretch:
A great way to improve your hip mobility AND even your spinal mobility is the World’s Greatest Stretch. This move stretches out your hips, glutes and even hamstrings. It will also work on opening up your chest as you activate your core.
To do the World’s Greatest Stretch, start in a high plank position with your hands under your shoulders and feet together. Your body should start in a nice straight line from your head to your heels. Do not let your hips sag or your butt go up in the air.
Step your right foot outside your right hand so that you are in a nice low runner’s lunge. Make sure your foot is flat on the ground. (If you are less flexible, your foot may not be right outside your hand or you may need to drop your back knee down to the ground. But do not let your front heel come up. You still want your foot to be flat on the ground.)
In the low runner’s lunge, drop your right elbow down to the ground near the instep of your right foot. Do not worry if you can’t touch the ground. Just drop your elbow down as low as you can. Feel a nice stretch in your hip and glute.
Then bring your elbow up off the ground and rotate your right arm up toward the ceiling, opening your chest up toward the ceiling to face your right leg. Stretch your right arm up toward the ceiling and rotate your chest open to feel a nice stretch in your hips, glute, back and chest.
Bring the right hand back down to the ground and then drop your back knee (left knee) down to the ground. Sit back on your left heel and let your right leg straighten out in front of you. Feel a stretch down your right hamstring. Lean forward over that front leg to increase the stretch. You may even feel this stretch your low back a bit. Make sure though that you are pushing your butt back as you hinge and lean from the hips and don’t simply round over.
Then shift back forward into the low runner’s lunge, bending your right leg and lifting your left knee up off the ground. You can then repeat the stretch on the same side or step your right foot back into the plank position and step your left foot up outside your left hand to stretch the other side.
Seated Foot Stretch:
All too often we only pay attention to our feet when we have an injury, like plantar fasciitis. But tightness even in our BIG TOE, can lead to imbalances that cause injury. Our body seeks out the path of least resistance. Immobility in one area causes us to try to find mobility from other joints or flexibility out of other muscles or even strength from muscles not meant to handle the loads.
That is why it is important we address restrictions at our feet and ankles because this is often even why we feel like we lack hip mobility during moves like squats!
To do the Kneeling Foot Stretch, kneel on the ground and flex your feet, tucking your toes under. Then sit back on your heels and feel a stretch down your feet and toes. Rock a little side to side as you hold in the stretch.
You can then release and move into the Bear Squat Stretch (described below) or you can simply relax out of the stretch and repeat, sitting back on your heels and gently rocking side to side.
If your quad flexibility is really restricting you from sitting back on your heels and feeling this stretch, you can instead stand up and place the ball of your foot on the wall and lean forward against the wall to stretch your foot and even your calf.
To do the Bear Squat Stretch, place your hands down on the ground and press your butt up into the air, driving your heels down to the ground. Relax your calves and try to get your heels down to the ground. Feel a nice stretch down your calves and even up into your hamstrings. Hold for 1-2 seconds and then drop back down to your knees and sit back on your heels again to stretch your feet.
Make sure that as you drive your butt up, you are pressing yourself back so that your driving your heels down. Don’t simply pike up and lower back down. Actually drive back and feel the stretch down your calves.
You can walk your hands in just a little bit closer to your knees to help you feel the stretch a little bit more, but do not walk them in too close.
Alternating Quadruped Pigeon Pose:
The pigeon pose is one of the BEST glute stretches and a must-do move to mobilize your hips and prevent low back and hip pain. Ever had sciatic pain or piriformis issues? This is a MUST-DO MOVE!
However, if you’re using it as a warm up, you don’t want to do the static pigeon pose stretch. That is where this version of the pigeon pose works well. The Alternating Quadruped Pigeon Pose makes the stretch dynamic to mobilize your hips AND this version can make it easier to get in and out of the stretch if you struggle to set up correctly.
To do the Alternating Pigeon Poses, start on your hands and knees on the ground. Then straighten your left leg out and slide it behind and over your right. As you rotate to slide your left leg over and behind your right, begin to walk your hands over to the left and rotate your body.
You will basically keep your right leg still as you rotate your upper body to the left and slide your left leg over and behind your right to shift into a pigeon pose. Sit back into the right butt cheek as you walk your hands out and pause in pigeon.
Then bend your left knee and walk your hands back around front as you shift back into the quadruped position. Switch sides, walking your hands to the right as you slide your right leg over and behind your left leg. You will rotate your body to sit into pigeon pose on the left side.
Pause in pigeon and really push that left glute back as you square up your hips. Then come back into the quadruped position and repeat on that first side.
Seated Hamstring, Glute and Spinal Twist Complex:
This static stretch is the perfect way to work on your hip and spinal mobility and unwind after a long day. Low back sore, tired and achy? This should be your go-to stretch! Remember with hip mobility, you don’t only want to focus on the hip joint, but also your entire lumbo-pelvic-hip complex!
To do the Seated Hamstring, Glute and Spinal Twist Complex, sit on the ground with one leg out straight in front of you. Pull the foot of the other leg in to your inner thigh so that your knee is pointing out to about 3 or 9, depending on which leg is out straight. Relax that bent leg and let the outside of the leg relax to the ground as you fold over at the hips and reach toward the foot of the straight leg.
Keep that leg straight to stretch your calf and hamstring as you reach and grab your foot. If you can’t reach your foot while keeping your leg straight, grab a towel or jump rope and wrap it around your foot so that you can use that to pull yourself over and stretch your hamstring.
Hold here and breathe for 15-20 seconds and try to relax further into the stretch.
Then release and cross the ankle of the bent leg over your straight leg right above your knee. Place your hands on the ground behind your butt and bend the straight leg to bring your quad and the leg crossed over in toward your chest.
Sit up nice and tall and press your leg and chest closer together to feel a stretch in the outside of your glute. Breathe and hold, trying to get your legs and chest closer together. You can walk your hands forward toward your glutes to help push you up taller. You can also move your foot on the ground in closer to your glutes to bring your leg in closer. Flex the foot of the leg crossed over to protect your knee.
Hold for 15-20 seconds.
Then allow the foot of the leg crossed over to lower down to the side while keeping your bottom leg bent. Place the foot flat on the ground as you lay your bottom leg down on its side.
Then lift the hand on the side you lowered your foot down to and place that arm on the outside of your knee pointing up toward the ceiling. Press off that knee to rotate your chest toward the leg. Sit nice and tall and feel a stretch down your spine. Breathe and hold for 15-20 seconds.
If you are less flexible, you may need to straighten the bottom leg out instead of keeping it bent like it was from the glute stretch.
After holding in the Spinal Twist, release and straighten the other leg out and start on the other side with the Seated Hamstring Stretch.
Camel:
Stretching and activation all in one is what you get with the Camel Bridge. It is the perfect way to stretch out and unlock tight hip flexors while really focusing on your glutes to drive hip extension and even hyperextension.
The bonus of this move is it also opens up your chest and can even stretch your feet a little. Opening up your chest can help improve your spinal extension, which can, in turn, aid in improving your hip mobility.
To do the Camel, kneel on the ground with your knees about hip-width apart and your feet flexed. If you point your toes instead, this will make the move harder and require more flexibility (bottom two photos). Also, flexing your feet will stretch the bottom of your feet more while pointing your toes will get your shins more. With either your feet flexed or pointed, sit back on your heels and place your hands on your heels.
Then arch your hips up and away, as you press your chest out and lift your glutes up off your heels. Keep your hands on your heels as you arch away and squeeze your glutes to fully extend your hips. Do not hyperextend your low back. Engage your glutes to stretch out your hips.
Relax your head back and arch as much as you can, getting a nice stretch down your chest, core, hips and quads. Do not let your shoulders shrug and really focus on opening your chest up. Hold for 1-2 seconds and relax back down.
Repeat, arching back up. Or you can also make this a static stretch by simply holding the pose for 15-20 seconds.
If you are less flexible and can’t place your hands on your heels, you can do this stretch with a couch, chair or table behind you.
Activation:
A HUGE part of mobility is stability of our joints. Our body will not allow us to perform a range of motion it doesn’t feel safe or STABLE enough to do. That means that if you want to improve your hip mobility, you also have to improve not only your hip stability, but also the stability of your entire core!
Frog Bridge:
If you want to improve your hip mobility, building stability is also key. That means making sure your glutes are activated and strong! Too often our modern lifestyle leads to underactive glutes. That is why more isolated activation moves to target our glutes before compound lifts are so essential to include!
This Frog Bridge may not be something you want to do in the middle of your gym, but it is one of the BEST glute bridge variations out there, especially if you struggle to feel your glutes activating and your lower back and hamstrings have a tendency to take over.
To do the Frog Bridge, lie back on the ground and place the bottom of your feet together, letting your knees fall open sort of as if doing the butterfly stretch. The closer you bring your feet in toward your crotch, the more mobility you need to do the move. Find a comfortable placement and allow your knees to relax open.
Lying on your back with your knees wide and the bottoms of your feet together, bend your elbows to 90 degrees so that only your upper arms are against the ground. You want to really drive your elbows down into the ground as you bridge up.
Driving through your upper arms and the outsides of your feet as you engage your core, bridge up while keeping your knees open. Squeeze your glutes as you lift and really contract them at the top.
Then lower back down and repeat.
Keep your core engaged and really drive down through your upper arms so that you don’t push yourself backward as you bridge back up. Do not let your knees come back together. Keep them relaxed and open.
Concentrate on your glutes working to lift. Make sure to pause and engage your glutes at the top.
If you feel your hips too much, don’t bring your heels in as close to your body.
Pelvic Tilt with Slides:
An often ignored piece of the puzzle to build hip mobility is CORE STABILITY! If our abs, and core intrinsic stabilizers, aren’t engaging correctly and strong, we can not only overwork our hip flexors, but also restrict our hip mobility. When our body doesn’t feel safe and stabile, it will restrict mobility.
That is why the Pelvic Tilt with Slides is such a great move to include. Not only will this move strengthen your posterior chain, specifically your hamstrings, but it will also do it while you work on engaging your intrinsic core stabilizers. This can help you prevent low back, hip and knee pain! It is also an essential move to include if you have Anterior Pelvic Tilt!
To do the Pelvic Tilt with Slides, lie on your back with a slider under each heel and your heels a few inches from your butt. Feel the space between your lower back and the ground.
Engage your abs to get rid of the space as you press your lower back into the ground. Keeping your abs engaged and lower back pressed down, slowly slide one heel out, straightening your leg out.
Then curl that heel back in, pulling the heel in with your hamstring almost as if you are trying to drive the slider into the ground as you curl it back in. Feel your hamstring work to pull it back in.
Make sure to keep your abs engaged and hips still as you extend out and curl back in. Move slowly so you can focus on the right muscles working. You can complete all reps on one side or alternate sides as you go. Do not let your lower back come off the ground. If you start to feel your abs disengaging or your lower back taking over, pause and reset don’t just push through!
Side Plank Clams:
When you work on building core stability, you have to work your core from every angle. That means making sure you include moves to work on your lateral stability as well.
Often these frontal plane moves are also the perfect way to strengthen your obliques and glute medius. Your glute medius especially is important to activate as it is key to hip stability and preventing not only hip pain, but also low back, knee and Achilles aches and pains!
To do the Side Plank Clam, set up on your side propped up on your forearm with your elbow underneath your shoulder. Bend your knees so that your feet and lower legs are behind you. You can place your top hand on your hip or reach it up toward the ceiling, but don’t touch it down to the ground or use it to help you balance or press up.
Propped up on your elbow with your knees stacked, lift your bottom hip up off the ground, driving through your knee and forearm. As you bridge your hips up, lift your top leg up and toward the ceiling, keeping the knee bent. Open up your legs, lifting your top knee toward the ceiling using your glute. Make sure to squeeze your glutes forward as you lift.
As you lower the leg back down, lower your hip back down to the ground.
Repeat, bridging up as you raise your top knee up toward the ceiling. Complete all reps on one side before switching. Also keep your elbow under your shoulder and do not get too spread out. Really focus on bridging and lifting with your glute and obliques.
You can also challenge your glute medius more by adding a mini band right below or above your knees!
Band Hip Thrusters:
Improve your hip extension and activate your glutes with this move. By adding in and using the mini band with the Hip Thruster move, you also help activate your glute medius. And often when we get the glute medius firing correctly, our glute max will also fire better!
To do Mini Band Hip Thrusters, place the mini band right below your knees with your back on a bench and feet about hip-width to shoulder-width apart. Press out on the band and don’t let your knees cave in. You want your ankles, knees and hips in line throughout the entire move. Don’t even let your knees cave in when you come down.
Then, perform a posterior pelvic tilt (especially if you feel your low back often taking over during bridges) and bridge up, driving through your heels and upper back on the bench. Make sure to press out on the band as you bridge up. Squeeze your butt to drive up and keep your abs engaged with a pelvic tilt so you don’t hyperextend your back at the top. Pause and feel those glutes then lower back down and repeat.
You can even look down slightly toward your knees as you lift up. That slight spinal flexion can help activate your glutes even more!
Calf Raise Circles:
As I mentioned, your feet and ankles are your foundation. Imbalances, immobility or instability there can create compensations and issues up your body and lead to hip pain and injury! That is why it is important we also create strength and stability in our feet and ankles!
The Calf Raise Circles are the perfect way to strengthen your feet and lower legs and help correct any pronation or supination you may have!
To do Circle Calf Raises, start standing with your feet about hip-width apart. You can face a wall or table if you need a little help balancing so that you can really focus on circling.
Then start to circle by rocking to the outside of your feet. Slowly come forward toward your pinky toe. Then come up onto your toes slowly circling from your pinky toe toward your big toe. Come up as high onto your toes/balls of your feet as you can. Then reach your big toe and circle in toward the inside of your feet as you come down.
Then come back up, this time starting with the big toe and circling out toward your pinky toe before coming down on the outsides of your feet. Repeat circling back up and in. Really feel yourself getting as big a circle as you can while feeling your calves work to help you come up onto your toes. In order to really circle, you may need to lightly keep your hand on the wall.
Plank:
This basic isometric core move is a MUST-DO if you want to prevent injury and maintain a stable strong core. You can literally strengthen everything between your shoulders and your knees with this one basic move.
The key though is focusing on engaging HARDER and creating shakeage over holding LONGER.
To do the Basic Forearm Front Plank, set up with your elbows underneath your shoulders and your feet and legs together. It is important that your elbows are underneath your shoulders so that you can properly engage your back and the muscles around your ribs to support your shoulders. By placing your feet and legs together, you can engage your inner thighs. Putting your feet wider apart provides you with more stability if you are just starting out.
With your body in a nice straight line, drive back through your heels with your elbows under your shoulders. Then begin to focus on engaging the muscles of your core to create tension and “shakeage.” Think flex your quads, engage your glutes and squeeze your legs together. Think about performing a slight posterior pelvic tilt as you brace your abs and draw them in toward your spine.
Make sure that you aren’t shrugging and that you are using your back and the muscles around your ribs to keep your back flat and shoulders down. With everything engaged and your body in a nice straight line, HOLD. Make sure you don’t feel your lower back taking over or your neck tensing. If you start to have your hips sag or butt go up in the air, regress the move or rest.
Need workouts and a program to get you on track and consistently working to improve your hip mobility? Then check out these two programs I offer below.
- The 21- Day RStoration Program – This works on full-body mobility with 10 minute workouts that include foam rolling, stretching and activation. LEARN MORE –>
- The 28-Day Booty Burner – Need I say more!? hehe It’s under 15 minute Glute Activation workouts that will leave your booty…well…on FIRE! LEARN MORE –>
