15-Min Juicy Hip Mobility on the Reformer | Hip Circles, Swivels + Hip Flexor Stretch скачать в хорошем качестве

15-Min Juicy Hip Mobility on the Reformer | Hip Circles, Swivels + Hip Flexor Stretch

Welcome to KW WELL. This 15 minute hip mobility class on the reformer is a quick, feel good reset to loosen up the hip joints, warm the pelvis, and help you feel more open and connected from the inside out. We start supine with straps around the knees for a supported tabletop, then move through hip circles and stirs to bring fluid movement into the femur head in the socket. From there we add internal and external rotation on the footbar, a gentle hip swivel, and finish with a delicious hip flexor stretch in the well using breath to deepen the release. Class Details Duration: 15 minutes Level: All Levels Equipment: Reformer Focus: Hip mobility, pelvic rotation, inner thigh opening, hamstring length, hip flexor stretch, low back ease Timestamps 00:00 Welcome + class intention 00:30 Setup on the reformer, springs for heavy footwork 01:05 Straps around knees, tabletop hold + breathing 02:50 Toe dips from the thigh bone 03:35 Big hip stir circles, direction 1 04:35 Reverse hip stir circles, direction 2 05:40 Tabletop hamstring lengtheners, flex and extend 06:40 Wide strap assist inner thigh stretch 07:30 Feet wide on footbar, internal and external rotation 08:30 Spring change to light footwork 09:05 Press out with hip rotation swivel, direction 1 10:00 Press out with hip rotation swivel, direction 2 10:30 Hip swivel side to side, arms in a T 11:30 Hip flexor stretch, left side in the well + breath cue 12:55 Hip flexor stretch, right side in the well + breath cue 14:00 Knees to chest reset + closing What You Will Experience Hip joint mobility to feel more fluid and free Pelvic rotation and inner thigh opening Hamstring length through controlled tabletop work Hip swivels for low back ease Hip flexor stretch with breath led core connection If this class helped your hips feel more open, please like, subscribe, and share it with someone who sits a lot or feels tight through the hips. Explore more reformer mobility, hip opening, and breath led Pilates on the KW WELL YouTube channel. Until next time, move well, be well, and live well from the inside out.