14 Minute Beginner to Advanced Groin and Hip Stretch

Audio Podcast of this Video

14 Minute Beginner to Advanced Groin and Hip Stretch

I’m going to show you a nice progression from simple to more complex stretches that work on the inner and outer thigh, hip flexors, quads, hamstrings and spine. Great for people who are looking for a great stretch, to increase flexibility, and/or for people looking to improve performance in any sport or activity. This will help you achieve flexibility, strength, and balance between the muscles of your legs, hips, and back. The more flexibility, strength, and balance we have, the better our legs, hips, and back will feel, the better they will perform, and recover. This can be a pre workout or post workout video, as well as, your main workout for the day.

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Dialogue from the video (UNEDITED:):

So first one is just real simple to the sides of this is kind of working on strength and flexibility. At the same time. This could be as simple as just standing up in doing this. You can hold onto a counter. You can do it with your legs and you can go deeper and deeper into the stretch. You can use it with your hands on the ground, or if you want to add balance, you can take your hands off the ground. It’ll get you deeper into the stretch. It’ll use your muscles a little more.

Yeah. Stay here and stretch. As long as you like, pull this knee out, keep that leg straight up straight. Stay in this position, go to the other side, straight, need out. Number foot, ankle, knee, everything aligned on this side. Leg out nice and straight on this side. Little by little. What’s nice about the sand. Is it already works with you to start getting the feet further and further apart, right? But I’m working my way in. I’m not forcing my way. And if my body gives me something, I’m taking it, but I’m not pushing it. I don’t want to push against the intelligence of my body. I want to work with the intelligence in my body. So for me, this is probably about as good as it gets today. So I’ll stay here. And if I want to get better at this, I have to do it more often and more consistently because that’s how muscles change.

And if I don’t do it, I probably, won’t not only not get further down, I’ll probably be able to get, not get down this far because muscles also change in the opposite direction. They tighten. If we don’t stretch them because life and stress is tightening, but if we stretch them, they relax and lengthen and then they perform better. Not only in stretching and inflexibility, but they perform better in life. Reduce the risk of injury, improve their ability to do work, improve their ability to handle stress and improve their ability to heal and recover. Right? So once I’m here, I’d probably just take it down backwards. You can just turn it into a stretch this way. And then lastly, I can go down. I get stretched for breasts. I get stretched for time, but the idea for deeper longer stretches is you only want to stretch it like 70% where there’s light tension on the muscles. You want to be able to relax and almost just drift into the stretch and drift into the stretching and make it enjoyable for the most part. And that’ll allow you to go deeper longer, but if you’re wrestling yourself, you’re fidgety and you’re wondering, when’s this going to end? You’re probably stretching a little too much and a little too hard. And it’s probably a good idea to back off a little bit [inaudible]

You can sign up at Dr. John fresh.com from I feel younger blog. There’s also many clips on a bunch of different exercises and activities that I’m posting each week. And they’re all available to you. [inaudible]

Are all the different variations you can do forward [inaudible]

And I’ll just go through a number of different ones you can do, and you can pick and choose the ones you want. You can pause the video and do them and then come back. So the first forward

You can do all the different angles along the way. And as you go more and more this direction, you’re including this more and more, the other side of your back. So the right side of my back and the left leg, you can even go a touch pass. You really want to

Do both sides [inaudible]

And you can stay in each position as long as you want, or you can move through them slowly, or you can stop somewhere. When you find a tight spot, [inaudible]

Listen to what your body’s saying, feed it, what it needs. And it’ll give you back more than you could ever imagine. [inaudible]

You are here to sort of

Open the chest and bring the shoulder back, which really lengthens the stretch down the side while you’re stretching your hamstring hips, same goes true on this side. Use this hand

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To push and open your chest and your shoulders [inaudible] You could stay there longer or do it with like movies. [inaudible] Breath, one breath, two breaths, fibrous, 10 breaths. Or you can do it sort of emotion. Isn’t it back healthy and strong. Now leaning forward. There’s a number of different things we could do. We could do out circles.

Yep. [inaudible] the guy in circles. He’s like, you know, again,

Be careful. We can do big circles here,

Both directions and both hands. This is sort of stretching and moving and making the backs and hips ready for anything more. You train your body with the ability to do different things. The more enabled, the more is able to do those things. These may just be simple movements here, but you would notice if you monitored all the different movements in life, they include all these different little movements and things that we’re doing here. [inaudible] So train for what you can prepare for the best and enjoy better health along the way.

[inaudible] Ooh, come back slow.

I want to share with you a little quad and hip stretch. I do each day, come forward this lower leg, his right leg, push the knee out towards the ground. I’m up on my toes and stretches the front of the leg. Do the same on this side, or set knee towards the ground while holding the upper body and the hip up. So it’s creating nice stretch towards the front, then not down, but sort of forward. So I’m lifting the hips a little higher and instead of pushing me down now, pressing forward, and then at the ad, I leave it up. I push straight out and I shoot the hip up that really stretches the quad and the hip and the back. And the SOA has a lot of great muscles, a lot of the great spinal joints, keeping them healthy and then that’ll work and work your way back down again, just the different angles down, down. And then this could go all the way to internal and external hip rotation. Now that everything’s warmed up nice and slow.

And if you want, you can get all the way and finished with a nice stretch left over, right, all the way down, turning to the right, reaching to the left head, relaxed right leg over the left, go to the left reach right at base and relaxed. You can stay here for a couple of us where you could relax and stay here for longer. If you really want to get deeper into the stretch and deeper into the joints and deeper into the ligaments, always nice in general, coming out. I always like to end with a little bit of movement to wake things up again, after a minute stretch, especially the deeper, the stretch I get into the more I like to make sure that I do some gentle movements to re-engage the muscles and get everything working together. Again, that’s always, if you want to finish with a little hip opener, little hip stretch, so I’m getting the hip opener growing opener, the front in a nice obstruction of back.

I can go side to side just to get a little bit of movement in there. You can use the arms to come up here, sit up nice and tall feet balanced. This is not only good for health and not only good for stretching, but it’s also functional for life. These movements that I’m doing here, that I just did, and the ones that I’m doing now, they help you to learn how to get up off the floor. They help you to learn how to stand up properly. They help you to learn how to pick things up properly. And if in the future, for whatever case, we’re all gonna age, it’s not for whatever case, that’s the way it is. And the more we’ve trained in different areas to be functional and move our body better from all different positions. Uh, the less likely we are to fall. Um, the more likely we’re going to be able to get back on our feet or catch ourselves if we trip. And if we do happen to fall, the better and more prepared will be to be able to get up and stand up.

Okay. And that could even mean standing up from tying your shoes or standing up from picking something up. So many people, if they don’t train in these areas where they have difficulties in different areas, it stops them from doing simple things. And when you’re young, sure, it seems like you’re always going to be able to do anything, but whatever. We don’t train our body. And then wherever we don’t continue to work on our body, that’s the area that it’ll suffer and you don’t want it to be suffered during any areas of daily activities, because we need to have a body that can handle daily activities for us to continue to enjoy our daily life. Have a great day. You can get the book to health equation on Amazon by Dr. John fresh, or you can sign up at Dr. John fresh.com for my feel younger blog.

End of Video Dialogue (UNEDITED:)

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