Kinstretch 90/90 Hip Mobility Flow Routine (Open Up Your Hips)
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- čas přidán 8. 09. 2024
- Here is a routine to improve control and strength throughout the lower body using the FRC/Kinstretch system. Start off with 5 reps of each or 10 seconds for the holds. This would be ideal to do after opening a new range of motion with PAILs/RAILs that can also be found under the Hip Mobility playlist linked below.
• Kinstretch Hip C.A.R. ...
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I'm a BJJ practitioner... I've been out for roughly 10 weeks now with lower back pain and super tight hips. Haven't been able to figure out the problem. This, however, is helping me a great deal (only a week in). I was worried I wouldn't be able to train again, but I'm feeling optimistic again.
Hey Jordan,
thanks for watching. I'm glad you are feeling better. I would honestly spend your time in some other directions first like our pelvic magic free class and hip C.A.R.'s from standing, side-lying, and quadruped.
Pelvic Magic
czcams.com/video/2i3L8inFEW0/video.html
Full C.A.R.'s Routine
czcams.com/video/71I1vcOVtKg/video.html
You can still do this 9090 video but I'm confident you will progress faster just by focusing time on those. If you want to see a structured program I would check out The Beginner Hip Mobility Guide
courses.markowtrainingsystems.com/courses/hip-mobility-program
Hope that helps. Let me know if you have questions
Man, awesome video! I have super tight hips and thought that this was a normal mobility routine, boy was I wrong. I was sweating like crazy and my hamstrings and glutes actually felt like they experienced a workout. My low back is also feeling much better now as well.
Yessss! Glad you enjoyed it. We are all about integrating strength and mobility together. You should try a hip rotation class on the elite video membership.
markowtrainingsystems.thinkific.com/courses/elite-video-membership
as a surfer this is very helpful. I have been doing this on my own carefully as part of my mobility routine,just watching videos ,but your explanations are the most helpful to do this correctly. I have found that the hip and ankle stiffness result in knee pain , which a lot of surfers have due to injuries and repetitive torquing.
Happy we could help! Would love for you to check out our newer classes via a free trial linked below.
courses.markowtrainingsystems.com/courses/elite-video-membership
Thank you, finally a video that explains how to do this "mystery wizardry" that is kinstretch lol
Emir EC hahaha. No problem. Make sure you see this too
czcams.com/video/nE1B1B0-6ls/video.html
And when your ready to really dive into Kinstretch check out our online Level 1 program below
MarkowTrainingSystems.thinkific.com
Holy crap I've been doing regular passive 90-90 for 6 months and this just slayed me.
Happens to the best of us! We would love your feedback on our new classes. This is one of our first! You can take a free three day trial with the link below courses.markowtrainingsystems.com/courses/elite-video-membership
I don't know what just happened but I just did this and almost all of what I thought was lower back pain is now gone !!! Great flow !
It’s a beautiful thing when the hips work nice
It’s a beautiful thing when the hips work nice
It’s a beautiful thing when the hips work nice
It’s a beautiful thing when the hips work nice
Nice explaned and nice channel , gonna follow a lots of youre video's.
Thq
Appreciate it! This is actually a really old video lol. If you want to check out more of our new stuff including our hip mobility classes here is a free trial and a 7 day free hip challenge.
7 Day Hip Mobility Challenge
www.markowtrainingsystems.com/2022/05/22/free-hip-mobility-challenge-7-day-series/
Elite Video Membership 7 Day Free Trial
www.markowtrainingsystems.com/elite-video-membership/
Cheers
@@IanMarkow thx mate, just signed in but cant find how to start the 7 day free hip mobility week:(
@@dimitrimols7935 it will be sent to your inbox. Check spam
I got interested in kinstretch and I did this whole workout. The next day I felt so sore from my legs but it is so worth it, great video and keep posting!
Glad you found us! This is actually a really old one too. We actually have a two new classes similar to this called 9090 funeral and 9090 death lol. You can check those out for free wjth a free trial. I’ll leave the link below for when you are ready
courses.markowtrainingsystems.com/courses/elite-video-membership
@@IanMarkow thank you so much! I just wanted to start from the beginning and gradually move up, thanks for the link!
@@integrafan1 no problem. Always here to help
This is brilliant!!!
MH MOVEMENT thank you
PHENOMENAL!!!!
Glad you enjoyed it
This is gold.
Glad you enjoyed it! It’s actually crazy old too. Here are two other things to check out.
9090 stretch full blog
www.markowtrainingsystems.com/2019/06/04/the-ultimate-90-90-stretch-guide/
Free trial for our 9090 base classes
courses.markowtrainingsystems.com/courses/elite-video-membership
@@IanMarkow Im an old time subscriber. Thanks for the reply Ian. Im searching for something about my hip pain but its hard to explain but ill try. Lying down, when my hip is externally rotated, and then when i extend, i get a pinch in my outer hip.
Hi Ian - I did the assessment shown on your site as your suggested and found I have virtually no internal hip rotation. I am surprised because I have seen others for hip pain and no one else caught this. So I have now incorporated your exercises into my routine. Thanks!!!
Well done! Assessment is so overlooked especially on the internet. Please let us know when you reassess. We would love to share your progress pictures/ videos to inspire and educate others!
Well done! Assessment is so overlooked especially on the internet. Please let us know when you reassess. We would love to share your progress pictures/ videos to inspire and educate others!
Well done! Assessment is so overlooked especially on the internet. Please let us know when you reassess. We would love to share your progress pictures/ videos to inspire and educate others!
Well done! Assessment is so overlooked especially on the internet. Please let us know when you reassess. We would love to share your progress pictures/ videos to inspire and educate others!
Very good explanation.
mohnish bisht thank you! this is actually our old version. Feel free to check out the updated and more here
markowtrainingsystems.com/the-ultimate-90-90-guide/
Excellent video and instructions, thank you!
Glad it was helpful! We would love your feedback on our new classes. This is one of our first! You can take a free three day trial with the link below courses.markowtrainingsystems.com/courses/elite-video-membership
Excellent
thank you for watching!
Great video thank you! quick question, how would you organize this into a class? I know you would start with pails and rails as a warm-up, but in what order would these movements flow for the best class?
Thanks pam. The options are endless but i would think of it as a progressive manner. We have an entire lesson on building a mobility class in our Mobility Coach Plus Course. We also have a free webinar on programming mobility and strength. Ill leave the link below to find both of those. courses.markowtrainingsystems.com
such a great video, thank you. A question, when working the internal rotation, should you prioritize the pelvis evenly on the floor? or is it ok for the back leg's sits bone to come off the ground?
ben92282 hey this video is actually pretty old. You should read the blog post below where the updated video are. Prioritize the sensation. It’s more about getting the femur to rotate than the pelvis.
markowtrainingsystems.com/the-ultimate-90-90-guide/
Ian Markow thanks a lot. That’s such great content to learn from.
Glad you enjoyed. Let us know when you are ready to progress it!
Should the knee, of the leg which is not working, always stay fully on the ground? Or is it lifted sometimes? because I can feel that sometimes it's doing an extra push or trying to help the other leg do the exercise? Great Video btw! :)
V K Definitely check this out. It is way more updated and detailed. First do the assessment. Then go from there to find the best position. Feeling both hips work is definitely okay
markowtrainingsystems.com/the-ultimate-90-90-stretch-guide/
Thank you so much :D!
You are welcome/ we appreciate you subscribing and watching! Let us know when you are ready to progress
Glad that I found this video, one question kinstrecth is more effective to do before or after training?
Hey, Kinstretch is your Training! But this could be a great warm up/ activation sequence. You can totally use it at the end of workouts or even for lower body FRC work during rest periods of upper body lifting and vice versa
Great video. If you feel discomfort/tightness in the hip joint when lifting the ankle and leg does that tell you which muscle needs work? Thanks!
pete windle hey there. An assessment of hip rotation is the first move. Check this out for that and so much more. Let me know if you have any questions
@@IanMarkow Thanks!
6:57 the microphone was to tried for this routine so it left
Hey, this is very old. I encourage you to do a free trial of our Elite Video Membership with the link below for our updated content. courses.markowtrainingsystems.com/courses/elite-video-membership
it was a joke, man. I still train this routine twice a week what a great VDO Thank you very much
Awesome. You are welcome
how often a week should this be done?
Depends on your goals 1-3 times a week in general would be cool. Daily CARs would be even better
czcams.com/video/71I1vcOVtKg/video.html
@@IanMarkow i run track and have really tight hips, so how often would be good for me? and are you saying i should follow the CAR video instead of this 90/90 video?
@@IanMarkow very keen on having loose hips by September
@@deontelewis6437 CARs are definitely the first place to put your focus. The 9090 is advanced. CARs can definitely be daily. If you want to know how we structure things more in depth do a free trial of our online classes and programs. You can see it all for a week free.
www.markowtrainingsystems.com/elite-video-membership/
Hi Ian, What specifically is kinetic stetching?
Hey the kinetic stretch is dynamic movement that utilizes the regressive tissues to pull yourself into the stretch deeper under control and the opposing tissues to drive our of that end range.
Wouldn’t it attack the psoas more if the torso was parallel to the ground?
Beast Inblack what does attack the psoas mean and why do you want to do that?
can this address a twisted pelvis?
not sure what a twisted pelvis is and truth is I can not give advice unless you have an assessment. Here is the link to our level 1 Kinstretch anywhere program that includes our detailed self assessment tutorial.
MarkowTrainingSystems.thinkific.com
I can’t even sit in this position, please help ?
That is common. This is not a start point. We have classes for all levels. You can take a free three day trial with the link below courses.markowtrainingsystems.com/courses/elite-video-membership
These are good but very heavy-handed exercises that are quite rushed here. They can easily lead to injuries if done by the inexperienced and as rushed as presented. I had to click pause countless times. This should easily fill 30 min with explanations, preperation for each move and cautions.
OlliFrank thanks for watching. This is a free and advanced routine. Feel free to check out our blog post on the 9090 where we explain this in extreme detail markowtrainingsystems.com/the-ultimate-90-90-stretch-guide/
These things scare me
That is common. This is not a start point. We have classes for all levels. You can take a free three day trial with the link below courses.markowtrainingsystems.com/courses/elite-video-membership