Collected works and current thoughts
5-Day Hips Routine
Note: If you notice you are less flexible on a give side, consider increasing the length of that side’s stretch a 1 minute
Purpose
Use this rotation to balance hip strength and deep flexibility. Each day begins with 1–2 strength exercises, includes transitions when helpful, and finishes with 2–3 long-hold stretches in the Science of Stretching style.
3 + 2 principles for Deep Flexibility
| Principle | Description |
|---|---|
| Wet Noodle | relax your entire body when possible. You can also lock out your arms, or use props for balance. |
| Breathe to Relax | 4:8 breathing, helps calm you down, which allows you to sit in discomfort longer. |
| Passive Tension Over Time | 2 - 5 minutes. Takes about 2 minutes to get into the stretch. After 5 minutes for most poses, probably better to diversify. |
| It’s how it feels, not how it looks | Use props, make adjustments. We are looking for a good stretch while doing as little as possible, make adjustments, use pillows and other props. |
| You have to work from where you are | Recent injury? Pull back (keep moving, but work at a 4 - 5 / 10, rather than a 7 / 10). |
Weekly Routine Structure
Day 1
Strength:
| Psoas Hold | 2 - 4 reps, each side | 30 - 60 seconds |
| Floor Sliding Mountain Climbers | 2 reps, each side | 10 - 50 steps |
Stretches:
| Blaster | each side | 5 min per side |
| Pigeon | each side | 5 min per side |
Day 2
Strength:
| Lunge - each side | 2 sets | 5 - 10 per side |
| Straight Leg Raise | 2 - 4 reps, each side | 30 - 60 seconds hold |
Transition:
| Knee to Chest Stretch | each side | 3 - 5 times each |
Stretches:
| Jackknife Blaster | each side | 5 mins each |
| Butterfly | 5 mins |
Day 3
Strength:
| Half Kneeling Hip Flexor Stretch | 2 - 5 reps, each side | 30 - 60 seconds a side |
| Psoas Hold | 3 - 5 reps, each side | 30 - 60 seconds a side |
Transition:
| Bridge | 3 - 5 reps | 30 - 120 seconds |
Stretches:
| Blaster | each side | 5 mins |
| Half Happy Baby | each side | 5 mins |
Day 4
Strength:
| Floor Sliding Mountain Climbers | 2 reps | 30 steps each side |
| Straight Leg Raise | 2 - 4 reps, each side | 30 - 60 seconds hold |
Transition:
| Bridge | 3 - 5 reps | 30 - 120 seconds |
Stretches:
| Jackknife Blaster | each side | 5 mins each |
| Pigeon | each side | 5 min per side |
Day 5
Strength:
| Lunge | each side, 2 sets | 5 - 10 per side |
| Half Kneeling Hip Flexor Stretch | 2 - 5 reps, each side | 30 - 60 seconds a side |
Transition:
| Knee to Chest | each side | 3 - 5 times each |
Stretches:
| Happy Baby | 5 mins |
| Butterfly | 5 mins |
| Passive Squat | 5 mins |
