Eight-Stretch Hip Mobility Routine
Follow eight floor-based hip stretches from half-kneeling lunges through adductor work, rotation, and Happy Baby.
ORIGINAL VIDEO
10 Minute HIP MOBILITY Stretching Routine (FOLLOW ALONG!)
The source provides eight hand-authored chapters and complete English captions that verify setup, bilateral phases, technique cues, and the instruction to stretch to tension rather than pain.
Original video: Lu Strength & Therapy · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Half-Kneeling Lunge Stretchabout 1.3 min
Half-kneel, raise the rear-leg-side arm, draw the ribs down, and squeeze the rear glute.
- 02Adductor Rockbacksabout 1.3 min
Extend one leg sideways from hands and knees and rock the hips back toward the heel.
- 03Lotus Butterfly Stretchabout 1 min
Bring the soles together, let the knees open, and hinge forward from the hips.
- 04Wide-Straddle Pancake Stretchabout 58 sec
Sit in a wide straddle and walk the hands forward into a comfortable hip hinge.
- 05Pigeon Stretchabout 1.3 min
Set the front leg in a bent pigeon position, extend the other leg back, and let the hips sink.
- 06Seated Windshield Wipersabout 59 sec
Sit with hands behind and slowly windshield-wiper both knees from side to side.
- 07Supine Assisted Internal Rotationabout 1.3 min
Lie down, drop both bent legs to one side, and use the top leg for gentle pressure.
- 08Happy Baby Stretchabout 1 min
Draw the knees toward the shoulders, hold the big toes, and keep the low back flat.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Stretch only to tension, never pain. Pad the knees, reduce range, and keep the low back grounded in supine drills. Stop for sharp pain, numbness, or tingling.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.