Take the Hip Flexibility Test - Improve Your Squat, Lunge & Sit
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- čas přidán 28. 06. 2024
- PDF pose chart here: www.yogabody.com/hip-flexibil...
Are you working on improving your hip flexibility to help you squat deeper, get up and down from the floor more easily, and move more freely, but you’re not sure how to track your progress? Then this video is for you.
By using simple mobility tests like those we’ll show you, you can monitor your progress over the course of weeks and months to ensure you’re working to restore basic range of motion (BROM) in this crucial area of your body. They will test flexion, extension, lateral and medial rotation in your hips - essential ranges of motion that we often lose as we age.
VIDEO CONTENTS
00:00 Hip Flexibility Tests
02:24 Hip Flexion Test
03:13 Hip Extension Test
04:29 Lateral Rotation Test
05:23 Medial Rotation Test
DISCLAIMER - Please do not use this video to diagnose an injury. If you have a major hip or pelvic problem, please err on the side of caution and speak to a medical professional before attempting any self-care routine.
WHAT IS BASIC RANGE OF MOTION?
Imagine a healthy 12-year-old playing in the park with friends. They can get up and down from the floor with ease, perform a full squat, and sit comfortably cross-legged. These simple, natural movement patterns are often lost as we age and as we fall into the trap of a sedentary lifestyle.
Consistency in stretching is the key to increasing your hip mobility over time. Unlike strength training, where rest days are crucial, your body adapts best to stretching when done consistently-ideally daily.
BEST PRACTICES
Write down your score for each test and re-test every couple of weeks initially, then every month or so thereafter. Keep in mind that these tests are a reference point only. We all have unique ways of moving, but these are a good way to help track your progress.
4 TESTS WE'LL LEARN
1) Hip flexion test
2) Hip extension test
3) Lateral rotation test
4) Medial rotation
WANT MORE?
*21-Day Hip Opening Challenge (on demand): www.yogabody.com/21-day-hips/
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas’ podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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#Hips #HipMobility #HipFlexibility - Sport
What you test and track often improves - just because you're testing! Hope this is helpful. - Lucas @ YOGABODY
you are so sexy 🙂
Thanks Lucas for teaching me about my body.
I have just spent the morning going through all of your videos. I love them all. My problem area is with the rhomboids and neck. I’m really hoping that you will address upper body issues in future videos.
This video was so helpful for me. I knew I had problems with my hips, but I didn't know exactly what they were, and you helped me understand it. Thank you so much.
amazing, explained well
Hi Lucas! Watching you from Portugal. Thank you for your videos! Are you planning a video specifically on how to fix a posterior pelvic tilt?
Beautiful, clear, concise, informative explanation that can be practically applied in every day life and tracked. Fantastic. Thank you.
Glad it was helpful!
Scribed. Thank you for sharing.
Physical therapist here looking for good resources for my patients. I enjoyed and appreciate your tests and some of your stretches in your other videos. Something that you do not cover his hip impingement. I would make your cliental aware of what it is and how they may be feeling a stretch, pain, or a block in a muscle group opposite that of which is being assessed. Thanks!
👍
I like that they are interesting to watch yet I was compelled to do practical exercises immediately with the video
Thanks Jo!
Hi Lucas, Thanks for your video. What can we do to improve our hip flexibility? Which stretching is good?
Thanks
I am 9 days into your 21 day hip challenge and it's been phenomenal. My back pain is already gone and standing at my desk is no longer painful. And I was pretty flexible but the exercises really connected. Thanks :)
Hi Josh- Thanks so much for your support! So happy to hear, keep going.
That medial rotation is going to take time and a very slow build for me. Love your training. Thank you
For me too, this range is strange...
Great videos! So do we just do the poses in these tests to help us score better?
Ver y helpful! Thank you.
You're most welcome @mycardcafe
pleasantly suprised 👌
Excelente professor!!! 👍👍👍👍👍👍
Thanks Fatima!
First test I can do, somewhat. Second test, I cannot breathe in any prone position; somehow this blocks my lungs from working properly (have had that issue since I was born). Third test is also totally undoable. Tried a few years back just to sit with knees somewhat open, and I nearly ruptured my two psoas muscles.
Since then, I cannot move my legs and hips sideways, fearing that I might permanently lose the already meager motion of my hips.
what causes pain when doing glute bridges?
Hi Lucas I'm so happy to find you here! I was in one of yoga class in Samui.
Oh nice to reconnect!
Thanks for this.Are you planning on providing stretches to help with limited mobility re: these? I can't even lift my legs 2 inches off the floor for the belly laying one.
Start where you are!
Thank you for saying 'lie down', not 'lay down'! : )
Glad you appreciate it!
- YOGABODY Team
Do you have flexibility movements for beginners? I'm 6'9, had covid twice and after a year I'm getting moving and everything is super tight!
Hello Eric - yes! check my channel we have lots of videos you'll find helpful.
@@YOGABODY.Official ok thank you..I appreciate it
I've had some problems with my legs and hips over the last couple of years. I would take my dog for a walk and after 15 minutes or so, my hips would start to feel numb and my legs would start to feel pain. I had to sit down in order to continue the walk. This last year, I got an MRI that revealed bilateral Foraminal Stenosis. Today, I had the injection related to that - the joint block injection for l5-s1. I want to be able to do rehabilitation in order to do squats without pain and enjoy movement overall - is there a good regimen to help me accomplish this?
My two worst are hip flexion (3 fists) and lateral rotation (4 fists).
This is great. I believe I have a good ROM in my hips generally🤞🏼so will be using this in my stretching in the morning to see just how flexible my hips are. Let’s see. Thank you for this great no BS video. Subscribed. 😊
Thanks Caroline!
Man's got the greatest foot arch I've ever seen.
Looking for guidelines for controlling or eliminating type 2 diabetes from you
I do daily stretches as consistently as I can, and when I haven't done them I can definitely feel the difference, and usually when I get home I do lots of hip openers to contrast from all the walking I've ended up doing. So is it more effective to do a dynamic stretch in the morning and a static stretch at the end of the day, or Are just daily stretches more than enough if we do it in consistency?
Daily stretches will compound into very big changes over time... little bit often best way!
I have zero medial rotation 😢 as soon as I try this, my butt lifts off the floor. But I don't feel any tightness anywhere besides my joint. Help!!!???
What if I get sharp shooting pain at my hip flexor/hip area if I bring my knee to my chest...? I always have gotten that pain. I can't do child's pose normally because it hurts.
Hello Danielle - can be an impingement (sounds scary but often not). Try a wider wider stance (even if on your back).
How about the age? Can a person who is 60 years old improve flexibility?
Hi Adam - yes, for sure. The biggest challenge with age and mobility is tissues simple remodel more slowly.
60
Any idea why my feet point outward when I get in the deep squat position?
Hello Mike - almost everyone needs to turn their feet out to “fit” their hip joint socket… some people are mostly straight but most of us turn out some…
What if you have structural leg length discrepancy (17mm)?
Hello Mary - you'd need to modify based on that change.
Thank you but how do you do it?
Is the Science of Stretching similar to the Hip Opening programme?
Same approach, yes, different poses.
Thank you 😊
I am not able to sit keeping my both legs straight , my both legs get bent and it bends outward when i bend towards forward. So I am not able to do any asana properly. Even dandasana i can't sit keeping my legs straight in position.
Use support like a chair?
Thanks for that 👍. You. Be. My bast. Ones. I love it 👍👍😋
Functional 12 year old…not many of those around these days!! 😊
i am not evn at 1 on any of these or the smallest limit
It could be a great time to do some stretching and a little bit of supported squats so you can gradually improve.
- YOGABODY Team
I WISH I could sit crossed legged with my knees on the floor! I’m 69 and do yoga and Pilates regularly but my hips still remain tight! ☹️
Progress varies for everyone! Keep practicing and be patient with yourself.
- YOGABODY Team
I almost died doing every test except the last which I can almost perform perfectly ... how does that make any sense
It's not uncommon for test results to vary among different movements. Your body may have varying strengths and weaknesses, leading to differing performance levels in each test. It's essential to focus on improvement rather than consistency across all tests.
- YOGABODY Team
i just don't get how people can twist their hips to make their butt point out during a squat. my back just curls up like a croissant
Talk talk talk, just show the movements please
Kindly make your own videos, and let lucas do his thing
Talktalk then adverts😡