Hip Mobility: 11-Min Hip Opening Flow for BJJ (10-for-10 #1)

What I'm not doing is this with my lower back I'm trying to keep my back nice and flat on the mat so that I'm just hinging at the hips and then think about hinging so that your knees come towards your shoulders and just bring your knees together and drive them slightly away from you then open out your knees apart bring them up again without lifting your lower back and then back in together away and open and just a few circles here and you might feel some tight areas as you go around. What I want you to do is just next time you get to one of those tight areas just work within your comfort but go even slower when you get there and then let's change direction so now we're driving the knees in and opening them up then drive the knees away bring them together and two more of them and we're really working that range of motion here just opening out and I can feel where I'm getting tight as I'm moving or where I get tight as I'm moving and then both knees up towards your shoulders again just see how you feel just after a few little circles like that now both knees up interlace your fingers around the front of that right knee now think about the left heel so the opposite heel and just drop that down to the mat here and then really slowly lift the balls of your left foot and then drag that left heel away and you'll start to feel a stretch on the front of the left hip here and just breathe into that stretch whilst lifting your toes up and pointing them up towards the ceiling take two breaths here and as things start to open out I want you to try and just drive the back of your left knee down towards the mat as long as that's comfortable which is going to bring more of a hip stretch on and help you open everything out good okay so take your right hand now grabbing the right knee and then open that right knee out to your right hand side you'll feel that stretch change slightly and just breathe in here and then left hand in front of the right knee pull that right knee open over to the left hand side and the right side of your lower back is going to lift up and twist over to that left hand side and then just take a breath here again just relaxing into that stretch slowly out of that now right hand to right knee again and then we're going to pick up that left knee so that both our knees are coming up towards the shoulders again just check in see how everything feels and then both hands grab the front of the left knee right heel drops down and then slowly start to drag that away it's going to feel even tighter this side because we've just had that right knee up for a couple of minutes so just let that open out let that stretch and get used to that kind of being extended away and then start to drag the back of the right knee down towards the ground and breathe then left hand to left knee and open out to the side breathe into that stretch and feel where it changes as I open my left knee out that stretch in the front of my right hip has come off slightly as well but now I've got more of a stretch on the inside of my left leg and then I'm going to take a breath here and then I'm going to take a breath okay now left knee back up into the right hand and then into that twist lifting the left side of the lower back off the mat and now I can feel that stretch kind of outside of my left hip and then in my lower back just take a couple of breaths here although you might feel the stretch somewhere different the main thing is we're breathing and we're comfortable here we're not pushing into a stretch and straining and struggling okay let's come onto our backs again left knee left hand bring the right knee up and that's right knee right hand as well let those knees open up towards the shoulders now what we're thinking to do is bottoms of my feet up towards the ceiling like I'm trying to hold the ceiling up with my feet then the insides of my knees okay I'm going to bring my elbows to the insides of my knees and then I'm reaching up towards my ankles so I'm not reaching outside I'm reaching from the inside and then let the knees drop down towards the mat and if your lower back starts to come up when you're doing this just think a nice flat back on the mat still okay if this feels comfortable maybe reach for the outsides of your feet here obviously it brings it on a little more and you can also try grabbing the insides of your heels here as well just find whatever is comfortable for you now it doesn't have to be either or just whatever you're comfortable with and take a couple of breaths here and you really start to feel that stretch in your hips and everything opening out here as you breathe and make sure you've got no tension anywhere else and sometimes it's just really worth just laying down for a few seconds or a few minutes and just getting in some nice stretches so you can feel your tension you can feel your tight you can feel that range of motion what moves where and how you can improve it okay let's bend the right knee so the right heel comes in towards the hips then extend the left heel away and then just switch from side to side almost like a spider guard from left to right you don't have to straighten the legs just whatever works and then next time both feet are in bring them together and open the knees out away from each other feel that stretch in the inside of the thighs and then feet down and just a couple of windshield wipers with our backs on the mat now so left to right just a couple of times see how that feels and then super slow bring yourself up to seat position and that is it for the first one of these videos I really hope you enjoyed it tomorrow we're going to be stretching the hamstrings so make sure you come back and try that next video or you can try it just after this one but make sure you take that time to recover after you've done a hard session make sure you give yourself that time just so you can lay down get a good stretch and get everything feeling good okay thanks for watching guys I will see you in the next one.