Testing three hip stretches suggested by a mobility coach for daily use
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Aaron McCulloch, director of YOUR Personal Training, offers entry-level alternatives to Charlotte Hazelwood's advanced hip mobility routine. These modifications are designed to be safer and more suitable for beginners, helping them build hip mobility without causing excessive stress [1].
Instead of the 90/90 heel taps, McCulloch recommends supported 90/90 holds. To perform this exercise, sit with knees bent and feet on the floor, place hands behind for support, and drop both knees to one side. Hold the position for 30 to 60 seconds on each side [1].
For seated forward leans, McCulloch suggests leading the movement with the chest. Instead of focusing on lowering the head, think of pushing the chest forward. This approach helps maintain a straight back and reduces the risk of straining the spine [1].
Regarding frog rock-backs, McCulloch advises swapping frog internal lift-offs for frog slow rock-backs. Start on your hands and knees, then move your knees out wide with feet turned out. Slowly rock your hips back toward your heels, then return to the start. Pause for a second or two at the back of each rock to feel the stretch. Perform 8-12 slow, controlled reps [1].
McCulloch emphasizes the importance of repetition in improving mobility. "Repetition is the secret ingredient," he says [1]. He advises doing these exercises regularly for mobility improvement, stating that "When it comes to mobility, consistency beats intensity" [1].
These exercises help keep the joints open and improve mobility. As mobility improves, you can experiment with gentle forward leans or controlled lifts of the back leg. The routine can be done at any time of the day, including before bed, between meetings, or even in the office [1].
[1] Source: Interview with Aaron McCulloch, Director of YOUR Personal Training.
Yoga, with its focus on flexibility, could complement McCulloch's mobility exercises by providing additional stretches that promote joint health and wellness. Personal training sessions, combining these mobility exercises with yoga principles, might offer a science-backed approach to improving mental health and overall fitness-and-exercise levels. By incorporating regular practice of these exercises into a health-and-wellness routine, one can foster long-term improvements in both physical and mental flexibility.
