Restore: the hips program

follow along as we work through training hip joint mobility


Let’s go through it together: follow along fun! 

In this area you’ll find an assortment of “follow-along” videos where I guide you through a variety of ways to approach hip mobility training – specifically using PAILs AND RAILs. 

I hope you find this helpful. Keep at it! The rewards are worth the effort these take – trust me on that! 

Video 1: Hip External Rotation in 90/90 (12 minutes, 7 seconds)

Training external rotation hip mobility from a 90/90 position is very effective!

The video has some instruction through it, so keep that in mind.

In the video I go through two rounds of PAILs and RAILs for BOTH the right and left side. Use the video for either or both sides.

I begin on the right – I begin my first PAILs “ramp” at around 4 1/2 minutes into the video.

Left side passive stretch begins around 7-minutes into the video.

Video 2: Hip Internal Rotation in a Seated Position (11 minutes, 39 seconds)

I use a quasi- 90/90 position here to work on internal rotation.

The overall approach that I use for this particular range of motion is appropriate for nearly any area of opportunity: hip flexors, external or internal rotators, groin (long or short adductors), etc.

With practice and repetition, your skill and ability to generate even more full body tension will improve!

Video 3: Elevated Pigeon (6 minutes, 39 seconds) 

Here I’m training axial rotation mobility in an elevated pigeon based position.  This is more advanced than is the basic axial rotation position in quadruped, so be sure you’ve worked through that first position first, before coming to this elevated position. 🙂

Video 4: “Wounded Warrior” 

This is a dynamic warm-up drill that I really like to use PRIOR to some hip mobility training or when doing self-myofascial release for the hip or thigh (IT Band). Give it a try! 

Video 5: Two “Lateral-Line” Mobility Drills (IT Band-Hip)

Any time we do any kind of foam roll or self-myofascial release or even receive some massage – immediately after that experience your body will have move tissue extensibility, mobility, and range of motion.

As a result, right after it’s beneficial to go through a few movements which engage those specific tissues and are related, in order to ensure that your body “remembers” and is able to move well within this new range of motion.