Hip Spin Up Routine

Video Transcript

Hey everyone, Dr. Alibhai here from Stuart Chiropractic. I’m going to show you a hip spin-up routine to prime our hips for the day. Many lower back injuries and tension arise from our hips lacking proper mobility. We’ll start on the ground in a split position.

This leg will be in a flexed position as much as I can comfortably manage, and the other leg extended, knee on the ground. If it’s more comfortable, use a yoga mat or put a towel under your knee. I’ll rest on this arm.

In a strong position, I’ll relax into this stretch, feeling it in the back trailing leg. I’ll take a couple of deep breaths, breathe out, and sink down further, trying to bring my thigh towards my calf. I’ll noodle around, feeling where the tension is. As I rock my body back and forth, I notice this hip is tight. I’ll lengthen this leg back more, squeeze my right glute, relax, and sink deeper into the stretch.

You can use the contract and relax method on the right glute, then relax to sink in. Then, I’ll pivot to the outside of this left foot. This helps wind up the hip into a stretch position for those hip rotators where it feels tight on the side. You can play with what feels comfortable for you. We want to push into some discomfort.

I feel a tight spot right there. I’ll take a deep breath, breathe out, and sink into that position as my knee slowly lowers to the ground. You can take this as far as you want. Again, find the tension and sink into it using your breath. We’ll switch sides now.

I notice a little pinch in my right hip at the front. It’s good to get into this deep position and gain some mobility in the front of the hip. The back leg is extended. We’ll do the same again: take a deep breath in, breathe out, and sink further. I’ll do some contract-relax on my left glute. Squeeze your left glute, then relax and drop further into the stretch.

We’re noodling in here, finding the tight spots. Maybe you’ve got your cup of coffee, tea, or warm water in front of you in the morning. That’s my routine. I have hot water in the morning and do these stretches on the carpet while waiting for my kids to wake up. Sometimes they’ll end up jumping on my back when they come down, and I’ll try to stretch with them too.

I’ll pivot onto this right foot and notice this hip is quite tight here. I’m having difficulty bringing this knee towards the ground, but I’ll noodle through there, push the outside of my foot into the ground a bit, relax, and let that sink in.

So, I’m getting a stretch on the side of my hip, which should be quite relaxing. It may feel tight initially, but you’ll get used to it, and your body will become more elastic. Good, then we’re going to switch to a downward dog position, hands underneath the shoulders. Go up on your toes, then drive your heels to the ground and your bum to the sky. My head goes between my arms. Now, my hamstrings are very tight, so this is a great stretch for me.

If you’re having difficulty in that position, you can bend your knees and pedal your heels to the ground like that. Find what works for you. By getting some length in those calves and hamstrings, you’ll have better mobility when reaching for the ground to pick something up.

Alright, good. Take a deep breath in and breathe out. Sink in there. Good. Open up through the shoulders. Then we’ll come back up. You can jump or hop up, set yourself. We’re going to do a sun salutation. Okay, feet a bit wider than shoulder-width apart. You can have your toes pointing outward slightly if you find that more comfortable.

I’m going to bring my arms to the sky as high as I can. Take a deep breath in. Sweep your arms across the floor and then come back up, sweep the floor, and then come back up. I’m really trying to sit back in this squat position, sitting back here with a straight back. And I’m feeling that end range now.

Okay, let’s do three more times. Breathe out, sit the butt back, bend the knees.

Good job. Give yourself a nice big hug. You did a great job. So you should be feeling a lot looser. And I know I didn’t test this beforehand, but now I feel like I can hinge at my hips better. I can get into a squat and I’m a little more upright. Less risk of me straining my back. If you like, maybe I can go for a run or hop on a bike.

You’re ready to start the day, whatever you have in front of you. Have a great one. Bye.