Your 3 minute morning exercise to improve your hip mobility

Almost everyone creaks and groans with aches and pains from their training but a short kickstart to your mobility and flexibility early in the morning will allow your body to be warmed up for the rest of your day and into training.

It can take less than three minutes if you utilize the right combination of movements specific to your sport.

For runners and those tight low back and hips try each of the following three exercises for roughly 30 seconds each morning and you’ll be amazed at how your mobility and athleticism will feel.

1. Lateral Leg Swings

• Standing a few feet away from the wall, place both hands on the wall at about shoulder height.

• Stand on one leg and gently swing the other leg across your body, gradually swinging it as high as you can. Stay loose and relaxed throughout the movement and don’t hold any tension in your lower trunk.

• Swing for 30 seconds on one leg and then switch sides and repeat.

2. Deep Squat Hold

• Perform a basic Bodyweight Squat, keeping your feet flat and pushing your hips back as you lower towards the ground.

• Continue to lower yourself past parallel and settle into the deepest Squat you can. Keep your elbows inside of your knees.

• A lot of people fall backwards on this Squat, so it’s OK to have something sturdy to grab onto in front of you just in case.

• Hold the deepest depth of your Squat for 30 seconds and move on to the next move!

3. TFL Release

• Lie on your side placing the peanut roller or foam roller above your Greater Trochanter (bone on the side of your hip)

• Roll up and down until you feel increased tightness. – place your free leg to the front to keep your balance and rotate your torso so that your chest faces the floor

• Once the tight spot has been located take a deep inhale and as you slowly (5s +) exhale pull your heel to your bum. If pinning the left TFL move your left heel. As you inhale again bring your heel back down – repeat for 5 breaths and repeat on the opposite leg

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