Hip Flex & Spinal Twisting

A1: Quad on the wall

Once or twice each side

30s passive, 30s pushing, 10s pulling + 10-60s passive

Lvl1. Knee away from wall

Lvl2. Knee on wall

Lvl3. Cross Body

Regardless of the level go hunting to create the most intense stretch possible through the quads. To do this tuck your hips (Posterior Pelvic Tilt) and try to square them up.

B1: Hip flexor with twist

1-2 x 90s of Passive work (each side)

Focus on getting the twist in here - back off from the hip flexor stretch in favour of getting some twist from the lower spine. Don’t worry about the isometrics unless you really want to go for it! IMPORTANT: Try to breath into the lower backso it will expand as you are twisting. This is very challenging so use a wall to one side for balance (I always fall over when doing it).

C1: Arching on a roller

2-3 x 90s of work

Keep the hands near your head or even by your sides. Get the spine arching at each vertebrae!

D1: Supine Knees to each side - playful edition

3 x 90s of work

Play here to get as much release through lower back and hips as possible

E1: Lower back breathing

1 x 1-10 minutes

Elevate your feet, get your entire back fully flat on the floor. Adjust your knees so you can fully relax your hips. Try to breath into your lower back expanding it as you inhale and allowing it to shrink as you exhale. Inhale through the nose.

Once comfortable with breathing into the lower spine you can also introduce breath counting. Breath in for a count of 4 and exhale for a count of 2.