Hand heel rocks in extension is a great drill to teach the hip how to spin in the center of the socket without help from the low back or hip flexors. By dropping the spine into extension, we can isolate the hip motion in the hand heel rock rather than using the hips and low back to rock back. The goal is to rock back and flex the hips without letting the spine round. As soon as you feel less extension in the low back, you are rounding the spine and it becomes child’s pose--which feels good but d
1:17
Hand heel rocks in extension is a great drill to teach the hip how to spin in the center of the socket without help from the low back or hip flexors. By dropping the spine into extension, we can isolate the hip motion in the hand heel rock rather than using the hips and low back to rock back. The goal is to rock back and flex the hips without letting the spine round. As soon as you feel less extension in the low back, you are rounding the spine and it becomes child’s pose--which feels good but d
8.3K viewsMay 14, 2025
FacebookOPAL Movement Therapy
Here is one of our favorite intermediate hip mobility drills. We like to perform hip shin box drills after hip swivels, hand heel rocks, and other introductory hip mobility drills that can loosen the hips up before a more demanding drill such as the hip shin box. Truthfully, just sitting in the starting position with your hips and knees bent 90 degrees can be a challenging mobility drill. If feasible, you can then bow forward over the front hip. As you hinge forward over your knee, you will feel
1:22
Here is one of our favorite intermediate hip mobility drills. We like to perform hip shin box drills after hip swivels, hand heel rocks, and other introductory hip mobility drills that can loosen the hips up before a more demanding drill such as the hip shin box. Truthfully, just sitting in the starting position with your hips and knees bent 90 degrees can be a challenging mobility drill. If feasible, you can then bow forward over the front hip. As you hinge forward over your knee, you will feel
1.1K viewsFeb 7, 2025
FacebookOPAL Movement Therapy
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