Kirpow Coaching

3 Hip mobility moves I would prioritize if I was a beginner.

#1 B stance RDL- Great for become more away of how your hips move. As well as working your hamstrings flexibility and Strength, great one to load. 10Reps each side with 5 sec pause on each one.

#2 Hip CARs- Rotating the hip joint in its full range with control. 3 reps each direction.

#3 Horse stance hold- Great to build strength, stability and control in the hips & adductors. Through a wide range of motion.

If you want more ways to improve your mobility comment “21” and I will send you 21 ways to improve your mobility in 21 days.

It’s not about being extremely flexible…

It’s about regaining movements we used to do naturally when we were younger before modern lifestyle took them away.

Sitting on the floor with your legs apart shouldn’t feel uncomfortable or restrictive.

This is a great entry-level exercise because the barrier is low, so even people who feel really stiff can start to benefit from it straight away. Starter with 5-10 seconds holds and do 3 sets.

Comment below if you find sitting on the floor uncomfortable?

Comment 21 for 21 ways to improve mobility in 21 days.

Overhead mobility is something that often declines with age, especially if you neglect mobility and strength work.

If you spend most of the day at a desk with rounded shoulders, your body adapts to that position over time. That can make it harder to externally rotate your shoulders and comfortably reach overhead.

This is a great test you can do at home to see if that’s your missing link, plus an exercise you can start using right away.

If you want more useful tips, comment “21” and I’ll send you 21 ways to improve your mobility in 21 days.

Uncomfortable sitting cross-legged?

One reason could be limited external rotation at the hip joint, which can make it harder for your knee to comfortably drop down toward the floor.

The elevated pigeon into a good morning is a great movement to help improve hip mobility while also building strength and control through that range.

Start with hands on the bench and then progress to no hands. Do 8-10 reps with a 5 second hold at the bottom.

Over time, you can progress by adding weight, which helps reinforce and maintain that mobility.

Eat a snack or be a snack? 😂

It’s a tough decisión