The Weekly Reset: Optimal Hips

How to get the most out of post-workout hip stretches? Change the poses' relationship to gravity aka flip them upside down.

One of the best ways to promote post-workout recovery is to “invert” your legs (put them upside down), which helps to recirculate and drain any excess fluid. Hitting up a hip stretch at the same time enables you to enjoy the recovery-boosting effects of the inversion, plus the booty lock mitigating effects of the hip stretch. Here's one of our faves:

Figure 4 at the Wall

  1. Lie on your back and put your feet flat on the wall so that your knees are bent at about a 90-degree angle. If your back feels uncomfortable, move a bit further away from the wall.
  2. Cross your right ankle over your left knee, keeping the foot flexed.
  3. Make sure both sides of your waist are even (make sure your spine doesn't side bend to get your ankle over your knee). If that feels tough, back up more or slide your left foot further up the wall.
  4. Rest your arms along your sides with your palms facing up.
  5. Add a little rock side to side. It’s small. Notice how the stretch changes as you change the angles.
  6. Find a spot where there’s a lot of sensation but it’s not a struggle, and pause there.
  7. Hold for 10 deep breaths before switching sides. 

For more ways to get the most out of your recovery time, check out our new Optimal Hip Recovery video...

Erin Taylorhips, recoveryComment