The Hip Mobility RStoration Workout

Blog, Core, Foam Rolling, Pain Relief, Runner's, Stretches, Warm Up, Workouts

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Preventing injuries is a 3 part process – foam rolling, stretching and activation. (It’s what I call the RStoration Method….cause it sounds sexy 😉 hehe)

All too often we are doing one, or maybe too, and it’s “helping” but the results don’t seem to fully last.

If we want to not only relax tight muscles, but get the right muscles working, we need to do all 3 pieces!

This “workout” below is the perfect way to use all three parts in your warm up to improve your hip mobility and activate your glutes.

It’s under 15 minutes and can help you prevent low back, hip and knee pain!

The Hip Mobility RStoration Workout

Spend about 30 seconds on each of the foam rolling areas below. Do one round through that circuit. Then do one round through the stretches, completing the reps listed. After one round through the stretches, do 1-2 rounds of the activation. Rest up to 1 minute between rounds of the activation if needed.

FOAM ROLLING:
30 seconds per side Hamstring Foam Rolling
30 seconds per side Quad Foam Rolling
30 seconds per side Hip/Glute Foam Rolling
(For the foam rolling moves, click HERE)

STRETCHING:
5 reps Dynamic Squat Stretch
5 reps per side World’s Greatest Stretch
10 reps per side Dynamic Half Kneeling Hip and Quad Stretch
10 reps Frog Stretch with Interval Rotation

ACTIVATION:
20 reps Mini Band Bench Clams
20 reps Mini Band Hip Thrusters (6:09)
20 reps Mini Band Reverse Hypers

You don’t have to roll or stretch or activate every body part every time. Focus on YOUR areas of pain and tightness and the muscles you plan to work!

← 15 Moves To Improve Your Hip Mobility

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6 Comments

Cathy on October 19, 2019 at 2:43 am

Can’t do the stretches due to Spondylosis but I sure wish I could!
Cori Lefkowith on October 19, 2019 at 9:16 pm

You’d be surprised by how much rotation and such you can really get back to by even using foam rolling and activation to start! 🙂
Robin Dutton on April 30, 2021 at 1:41 pm

Love this Cori! Forwarded to a friend that I have been preaching this to!
Cori Lefkowith on May 4, 2021 at 4:52 am

Thanks for sharing Robin!
Linda on October 4, 2021 at 8:22 am

I just had hip replacement, I see you crossing ankles and legs, the physical therapist said after surgery not to cross legs or even ankles.
Cori Lefkowith on October 4, 2021 at 9:09 pm

While in recover you do need to avoid some moves for 6-8 weeks generally but the goal is to rebuild stability in the hip so you do have full ROM. Hope you’ve rebuilt with your physio and to start simply relax the leg out instead of crossing it over in the foam rolling.