'HIP RECOVERY AND PRECOVERY FOR THE DAY AHEAD - HIPS ALL DAY, ALWAYS! Follow along with Jill and Greg with this incredible hip SMFR (Self Myofascial Massage) sequence for precovery workout, recovery after an intense hip sequence or as a morning routine to master your daily movement .When muscles are overworked, fluids build up and get stuck in the cells, this is known as hypertrophy. This soothing sequence invites many small movements to open the cells and allow the fluid to disperse. Begin by using YTU Therapy or Plus Balls with or without the tote. Lay on the floor and place the balls on the outer hip, just above the greater trochanter (your hip bump bone), allowing the balls to fall into a nest of gluteal tissues. Let the knee fall down towards the floor. Take a moment or two in a sustained compression then begin as you inhale. Retain the breath while activating the hip by squeezing the muscles around the ball or driving your knee towards the floor. Exhale and release. Do this 3 to 4 times. Consider ramping up the contraction with every breath, starting at 10%, increasing with each breath cycle. This will help you gradually sink into more depth of pressure and mobilize the stagnant fluids that are part of the discomfort from a hard workout. Move the balls up about ¼” and begin again. The second move called High Inner Thigh uses a block, the Alpha ball and either a blanket, block or Coregeous to rest your head. Bring the block close to your pelvis, bend the knee, abduct the leg and place the Alpha Ball as high up into the thigh as possible. Rest the ball and your thigh on the block, allowing the leg to fall towards the floor in adduction. (Adduction refers to the movement of limbs and other body parts towards the midline.) Breath in, activate the adductors by pressing into the ball, then release the tension with your exhale. Do this action several times, allowing the muscles to comply. Begin to cross fiber your adductors by sliding your femur bone over the Alpha Ball like a rainbow allowing it to massage into the adductor muscles and tendons moving it’s way towards the psoas attachment on the lesser trochanter. The final move is the Yoga Tune Up® Half Happy Baby Minivini. Clear your space and have a strap available to help with range of motion. Strap up your foot and begin to recreate the deadlift position from earlier - hip flexion, knee flexion, hip abduction and external rotation with the soul of your foot looking towards the ceiling. Try to drive the right knee towards the floor, keeping the alignment with your ankle over your knee and using your opposite leg for stability. Open the knee to your most comfortable degree, lengthening the back of the knee. You can use your hand as resistance which creates an eccentric contraction and helps to flush out the fluids in the tissue. Complete this move by adducting your leg over your body while simultaneously depressing the ilia (hip bone) to keep the hip bones on the same plane. Attempt to keep your rib cage on the floor as you rotate your waist muscles to create this shape. Repeat several times, feeling how the tissues respond to this dynamic movement. Hip, Hip Hurray!'
Tags: stretching , massage therapy , Muscle recovery , yoga tune up , PNF , smfr , roll model method , MFR , hip recovery
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