For the posterior capsule mobilization, Begin on all fours with knees directly under hips. Take your non working leg out of the way and then stimulate working leg inward. From there, we're gonna shift our hips towards that side, and that should create a little bit of tension in the side of the hip.
We're gonna keep our chest really tall and then we'll sit back. And the combination of that side shift,the rotation, and chest and tall should lift our hip joint upreally quickly to where we feel a stretch and pressure in the back side of the hip after just dropping down several inches. Versus the pigeon stretch where typically we have to go down super far.
If you find yourself not finding that stretch in the back of the hip, or having to sink down super far, go back to the starting position,make sure your back's flat, kick that leg out of the way, and then adjust how much rotation inside shift you put onboard and then ensure that your chest stays really tall as you sit back. And that combination of things should tie the hipup so that you get a really good and deep posterior hip stretch.
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The Barbell Physio - Improving the world’s of athletic performance, injury prevention, and rehabilitation. Specializing in helping improve the strength, mobility, and technique necessary for barbell athletes such as those participating in CrossFit, Olympic weightlifting, and powerlifting.
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6 янв 2023
