A magical hip flexor release

Magically hips-roll out the hip flexors

One of the top searches that lands people at here at radiancewellness.ca is “tight hip flexors”. That’s because I often write about my chronically tight hip flexors and my ongoing quest to release them.

I spent the last week formulating my own little hip flexor release routine and the results are amazing.  I now feel like a I am wearing a tutu of swirling energy around my hips and I almost feel like dancing (I said almost).

We walk around with an incredible amount of tightness for so long that we don’t realize how jammed up our joints have become. It’s hard to image how I was even able to walk properly with a pelvis as mobile as a cinder block. Hmmm…Maybe that’s why my body vehemently rejected Zumba classes?.

A few days ago I dug up one of my old Yoga DVD’s. Power Yoga for Happiness by Eoin Finn. It features several routines and an amazing routine called “Magically Hips”.

 “It’s like someone is licking ice-cream off your body”-Eoin Finn, Power Yoga for Happiness

I combined the Magically Hips routine with a few of my other hip release rituals and voilà, I feel like I have brand new hips and a whole new swagger. Here’s my magical hip release routine. It’s a bit lengthy but so worth it.

Full version (With full cardio and yoga session)

2 Minutes: Myofascial release (With foam roller or Travel Roller)

Fire up the glutes with a bridge

30 seconds: Fire up the glutes with a dynamic bridge –>

5 Minute warm-up (run)

15 seconds /side: Dynamic hip flexor stretch (on steps)

15 Minute run (outdoors)

Magically hips- hip flexor stretch

15 seconds /side: Dynamic hip flexor stretch (on park bench)

10 reps per leg: Fire up the glutes with a single leg step-up, toes up

15 Minute run (outdoors)

30 Minutes Yoga routine “The quickie” with Magically hips section

 

Short version (With Hips only session)

2 Minutes: Myofascial release (With foam roller or Travel Roller)

30 seconds: FIre up the glutes with a dynamic Bridge

Magically hips-fire up the glutes-step-up

15 seconds /side: Dynamic hip flexor stretch (on steps)

10 reps per leg: FIre up the glutes with a single leg step-up, toes up

 

15 seconds /side: Dynamic Hip Flexor stretch

10 Minutes of Magically Hips Yoga routine (see poses below)

Magically Hips Asanas (Poses)

Note: These are ideally done after a series of Vinyasas that ‘heat’ and prep the body. Hold each for 10-30 seconds.

Pigeon L /R

Pigeon + twist L/R

Double Pigeon

Spine Twist L/R

Butterfly (Seated Groin stretch)

 

May your hips feel as light and airy as mine!

Happy Training, 

Shari

Travel Roller | Radiance Wellness

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