Sebastian Brosche · 10 min · 1,143 words
Previously titled: 10 in 10 Recovery After Rolling Video 7 - Hips & Hamstrings
Hey guys and welcome to another of the recovery after rolling sessions. Today is going to be a slow movement, nothing crazy, we're not going to get a sweat on or anything and we're going to focus on the hips and hamstrings a little bit. So it'll be about 10 minutes and we'll just get everything feeling really good for whatever it is you're about to do today. Okay?
So to start off with, let's just come forwards and really slowly just make your way into a down dog, but keep the legs nice and bent, okay? So come up into a down dog, knees nice and bent here and just feel the position out for a second or two, especially if you're feeling sore. Really slowly start to move the heels a bit, drop one, lift the other and switch, again super slow. We don't need to spend ages in down dog.
So we're just long enough to feel that. Okay, back down to all fours and then just super slowly walking your hands back to sit towards your heels and if your knees aren't feeling great and this is as far as we can go today, that's fine. If not, we can walk back just until we find a stretch in the front of the hips. Take a couple of breaths here.
Then think about the hips and just scoop the hips under a little more. So we're trying to make our lower back a little longer by sending our hips under us more to feel that stretch. Okay, walking the hands forwards again, let's lift into down dog, walking the feet out again, keep breathing here and then again down to all fours, flatten the feet out, sit back on the heels, walk the hands back and feel that stretch. Again, scoop the hips.
This is always a good one as well. If your chest is feeling tight, you can walk the hands back a bit more, shrug the shoulders back and open the chest too. I know you're probably like, I didn't sign up for chest or shoulders Adam, it's a hip and hamstrings class but it always feels good stretching everything. Okay, hands forwards and come back into dog again.
Walk the heels out one or two times and then back down to all fours this time, right foot outside the right hand. All right, and just moving forwards and back slightly here. Start off with really small movements, maybe make those movements a little bigger. Let's move the left knee back slightly.
If things are opening out a bit here, if they're not, just keep it where it is. Start to drop that hip lower though and send the hips back further. Forwards and back. Good, back down to all fours and switch sides.
Let's go forwards and back. Again start off small, move further if you're comfortable. If you're not, just keep doing what you're doing. Good, back down to all fours, stay where you are, tuck the toes behind you and then really slowly let's just walk back into a squat.
And it's okay, again if you're tight and your heels aren't touching the floor, that's fine. Keep some weight in your hands so it's not too much stress on your knees. Let's just move from side to side here. Walking out the calves a bit, waking the hips up, kind of inviting them to hopefully squat deeper.
Maybe not today, maybe we're too tight. Start to walk your hands forward so you can sit your bum back a little more, maybe deeper into that squat. Let the head hang here. And then bring your hands behind you, feet come out in front.
And then keep the left knee bent, right foot forwards. Just fold towards that right knee. Let's come up, let's switch sides, fold towards the left knee. And then bring your hands behind you, and then right side.
Don't worry about rushing there, just however long it takes you to get there. Then switch. And switch. Okay, keep the left knee bent now and lean over to your left side, right heel behind you.
And just chill here. Take a breath. Then fold over the left shin. Then we'll come up over to the other side.
And fold. And then bring your hands behind you. And then come up. And just keep switching sides and folding here.
As you fold forward, you'll feel the stretch on the outside of your hip, maybe on the inside, of the back, the back leg, maybe not. Good. Next time, you're over to the right, let's just hinge and fold. Elbows forwards if you can.
Let the head hang. And take three super slow breaths here. And then bring your hands behind you. And then bring your hands behind you.
Okay, let's come up over to the other side. Again, fold forwards, elbows down, and three breaths. Come back up. And then laying down on your back, let's think about lifting the hips here.
Okay, so my heels are close-ish to my hips. I'll use my glutes to lift my hips up. Take a big breath. Take another big breath.
And then bring your hands behind you. And then bring your hands behind you. And then bring your hands behind you. And then bring your hands behind you.
And lower the hips down. Then, keeping the lower back on the mat, lift your knees up, bring your knees in towards your shoulders. Taking a breath. If you're up here as well and you start to feel your lower back coming up, that's fine.
Just keep trying to hinge at the hips. Let's bring the feet down. Lift the hips. And then bring your hands behind you.
One more breath. And lower. Knees in. Drop the feet again.
Let's lift the hips again. Two breaths. Keep lifting the hips. And then bring your hands up.
Stretching the front of the hips. Using the glutes. And lower down. Knees in.
Okay, put your feet down, but keep your hips down. And then just knees over to the left. Lift them up over to the right. And just go from left to right a few times here.
See how that feels compared to when you're sat up? I can feel it all the way down here. It's still in the front of my hips, but it's just a little more on the outside. It feels great.
Good stuff. And bring yourselves up. Two fours. Okay, hope that helped.
Again, just some slow but active recovery. These recovery after rolling sessions aren't for going crazy. They're for exactly that. Just chill, get a bit of movement, and hopefully feel better after.
Okay, let me know if you enjoyed it in the comments, and I'll see you in the next one.
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