Hip and Spine Mobility
Mobility sequence for the hips and spine, useful before sports with twisting and running.
How to play
- Standing: big hip circles, 10 in each direction.
- On all fours: cat-cow, 10 slow reps.
- Half-kneeling: hip flexor stretch with the arm overhead, 20 seconds per side.
- Lying down: let the knees drop side to side with the shoulders on the floor.
Rules
- Slow movements paired with the breath.
- No pain — only comfortable tension.
Variations
Easier
Smaller range and fewer reps.
Standard
Four exercises.
Harder
Add the scorpion stretch and a held deep squat.
Adaptations
- Lower-back problems: avoid full extension.
- Limited mobility: seated versions of the exercises.
Learning goals
- Improve hip and spine mobility.
- Prevent discomfort in sports with twisting.
PatioLab has "Hip and Spine Mobility" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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