Hip and Shoulder Mobility Video Overview

Purpose

• Provide a tool for Orangetheory members, Mind Pump listeners, and fans for hip and shoulder mobility.
• Focus on alleviating aches and pains in limbs, shoulders, hips, and knees.
• Target postural deviations often stemming from hip and shoulder areas.

Key Concepts

• Importance of flexibility and full range of motion.
• Dynamic movements preferred over static stretches.
• Exercises should take 5-15 minutes, tailored to individual needs.
• Challenging moves indicate areas needing more work.

Movements Overview

90 90 Stretch

• Setup: Knees at 90 degrees, chest up, trail hand supinated.
• Action: Lean forward with neutral spine, avoid hunching.
• Angles: Towards knee, calf, and foot.
• Reps: 10-15 per angle, 3-5 seconds each.

Lizard with Rotation

• Setup: Split stance, knee drives open, elbow towards ground.
• Action: Rotate up towards the sky in a controlled manner.
• Focus: Opens thoracic region, shoulders, glutes, and hamstrings.

Dynamic Hip Rotation

• Setup: Ankle over knee at 90 degrees.
• Action: Push knee in and out, maintain low back flat.
• Reps: 10-15 per side, 3-5 seconds each.

Dynamic Frogger

• Setup: Knees spread wide, heels flat (Frogger position).
• Action: Rock forward and back, maintaining chest down.
• Challenge: Small range of motion, sink deeper each time.

Leg Swing

• Setup: Stand, swing leg in frontal plane.
• Action: Controlled swings activating abductors, adductors, glutes.

Dynamic Toe Touch

• Setup: Neutral stance, shoulders retracted.
• Action: Move dynamically, focus on posture.

Shoulder Mobility Exercises

Shoulder Dislocates with a Stick

• Setup: Wide grip, rotate arms over and back.
• Action: Keep arms straight, adjust grip width for difficulty.

Threading the Needle

• Setup: Arm pulls through, hand pronated.
• Action: Dip shoulder, open thoracic region.

Trigger Point Lacrosse Ball Exercise

• Setup: Focus on scapula trigger points, knees bent.
• Action: Rotate arm overhead, maintain low back flat.
• Reps: 10-15 per point, 3-5 seconds each.

Shoulder Circles on Bench

• Setup: Lying on bench, arms drop naturally.
• Action: Large circles, arm straight.
• Note: Address imbalances, e.g., tighter left side.

Wall Press

• Setup: Back, butt, hands, elbows against wall.
• Action: Press arms overhead, fight to maintain contact.

Wall Circles

• Setup: Stand close to wall, maintain posture.
• Action: Large circles, supinate and pronate hand rotation.

Observations

• Emphasize maintaining posture and proper form.
• Recognize personal limitations and areas needing improvement.
• Each movement targets specific mobility and flexibility issues.