Recovery Breathing With Manual Hip Flexor Mobilization

1. Lay down on your back with your feet and lower legs fully supported on an elevated surface like a bench or box.

2. Allow your hips to move to around 90 degrees flexion, and your knees to bend at 90 degrees as well.

3. From this position, place a foam roller or ball between your knees and keep contact with the roller between your knees at all times. This contact does not need to be maximal, but minimal effective dose of adductor control to keep position.

4. Once you're in this position you'll need to tap into parasympathetic (restful) breathing, using an extended inhale, pause for a few seconds at the top, and lengthening out your exhale as long as possible. You want this breath to be coming primarily from your belly expanding at 360 degrees in order to allow some carryover on its effects more locally at the iliopsoas group, which is very close anatomically to the diaphragm and secondary respiratory muscles surrounding the abdominal cavity. Spend a few minutes here (without texting or talking) and just focus on your breath.

5. The next step is to use your hands on either side of your pelvis and to contact the inside of your hips (where a portion of the deep hip flexors are located) lightly with your fingertips. Your index and middle fingers should sink down behind the front side or your hip bone (ASIS) and maintain constant 5/10 subjective pressures. Continue to breathe here as you keep contact, and stay here for another few minutes. – Dr. John Rusin

Recovery Breathing With Manual Hip Flexor Mobilization dr john rusin bio
35 Likes	35 Dislikes
31,394 views views	97K followers
Sports	Upload TimePublished on 2 Nov 2017

Related keywords

1. warm-up exercises for physical education class
2. mobility login
3. warm-up crossword clue
4. warm-up meaning
5. warm-up matches
6. back stretches for sciatica
7. back stretches in bed
8. mobility training
9. muscle pain
10. muscles
11. training significado
12. muscle spasm
13. training with hinako
14. training que es
15. muscle up
16. muscles of the leg
17. muscle twitch
18. back stretcher machine
19. back stretches after workout
20. dr john rusin credentials
21. warm-up games
22. training shoes
23. training point
24. training force
25. muscle cars
26. training center garmin
27. back stretcher
28. training peaks
29. training deporte
30. mobility mary
31. back stretch routine
32. mobility definition
33. back stretch marks
34. mobility scooters for sale
35. muscle cramps
36. dr john rusin shoulder
37. muscle knots
38. muscle milk
39. mobility exercises
40. back stretches for pain
41. muscle and fitness
42. back stretcher amazon
43. back stretches yoga
44. training me
45. mobility scooter
46. muscle strain
47. training wheels letra
48. mobility workout
49. mobility aids
50. dr. john rusin functional hypertrophy training
51. muscle atrophy
52. back stretches upper
53. mobility scooter rental
54. warm-up stretches
55. mobility scooter batteries
56. mobility wod
57. muscles of the back
58. training day
59. dr john rusin cardio
60. mobility solutions
61. muscle cars for sale
62. mobilityware
63. training shed
64. mobility plus
65. warm-up sets
66. back stretching exercises
67. mobility express
68. mobility credit union
69. mobility works
70. dr. john rusin 12-week functional hypertrophy training program
71. warm-up activities
72. dr. john rusin instagram
73. training camp
74. training wheels
75. training gym
76. warm-up suits
77. back stretching
78. warm-up pants
79. warm-up jacket
80. back stretches for pregnancy
81. back stretches before workout
82. warm-up synonym
83. back stretches for flexibility
84. warm-up and stretching exercises pdf
85. back stretch exercises
86. dr. john rusin physical therapy
87. warm-up questions
88. training center
89. muscle memory
90. warm-up exercises from head to foot
91. mobility as a service
92. back stretches for golf
93. training mask
94. mobility meaning
95. warm-up for cardiorespiratory endurance exercises
96. training wheels lyrics
97. back stretching machine
98. dr john rusin workout
99. warm-up meaning in hindi
100. muscle maker grill
101. dr john rusin blog
102. dr john rusin bands
103. warm-up routine
104. back stretches at work
105. muscle relaxers
106. warm-up exercises with procedure
107. dr john rusin articles
108. training traduccion
109. muscle shoals
110. dr john rusin recovery
111. muscles of the body
112. warm-up exercises