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Myofascial Integrated Stretching for Hip Mobility

Myofascial Integrated Stretching for Hip Mobility — video by Liforme Play · 32:12

Video by Liforme on YouTube · Open on YouTube

A hip-mobility class from Dylan Werner: joint circles and a brief gentle-hop warm-up, then lizard, half splits, wide-leg and rotation work with some bouncing, framed as myofascial stretching. Have a block and knee pad. For people with some yoga experience.

  • 32 min
  • Intermediate
  • Moderate impact
  • mat

Good forHealthy fascia

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Step by step 14

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  1. Warm-up: gentle hops, loose hacky-sack kicks and arm bounces, then shoulder rolls and easy neck movements. 0:35
  2. Standing twists, then a hip drill: knee up, out, behind and down, three each side; hold a chair if needed. 2:51
  3. Roll-downs with the arms overhead, then a bouncing forward fold, walking the hands right and left. 5:14
  4. Right side: downward dog, leg circles, then lizard bounces with the foot on a block and knee-down heel pulls. 6:44
  5. Left side: leg circles and the lizard series; keep the front foot flexed and back out if the knee hurts. 9:29
  6. Face down, right knee out to the side: press up and draw the back heel in, hips down; then side leg lifts. 11:32
  7. Face down, left knee out to the side: the same press-ups with heel pulls, then the left leg lifts. 14:06
  8. Butterfly: bounce the knees for 30 seconds, then press them down and fold the chest forward in 10-second holds. 16:06
  9. Wide-leg seated fold: pulse forward 10 times leading with the belly, then hold; sit on a pillow if needed. 19:09
  10. Half splits with the back knee padded: lift and lower the back foot five times, then hold; each side. 20:59
  11. Wide-leg fold held for a minute, easing in gradually, then the half-splits foot lifts again on each side. 23:10
  12. Seated outer-hip stretch, foot flexed to protect the knee: chest forward, then the foot drawn in; each side. 25:31
  13. Seated forward fold with the legs together, toes drawn back and feet active. 29:54
  14. Lying twists: hug one knee in, then let it cross over into a twist, each side, before resting. 30:48

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the front foot flexed in lizard pose to protect the knee, and back out if the knee hurts.
  • Pad the back knee and do not tough out discomfort in half splits.
  • Slide a block or cushion under the hips if a stretch is too deep.

What it works

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loaddown dog bounces, lizard and half splits on hands
  • Wrists & hands takes loadlizard on hands or block, down dog, straight-arm backbend
  • Lower back takes loadprone backbends, bouncing folds, seated folds
  • Hips takes loadlizard, half splits, wide-leg, rotation lifts
  • Knees takes loadkneeling lizard, half splits, 90/90 rotation stretches
  • Neck movesneck rolls and tilts in the warm-up
  • Upper back moveswarm-up and lying twists
  • Ankles & feet movesflexed foot, hop warm-up, standing leg circles
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Chair or wall for balance; pad under the knee; block or cushion under the hips

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Liforme; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety