Side-lying hip posterior hip capsule mobilization

The Side-Lying Posterior Hip Capsule Mobilization from a 90/90 position with a hamstring pullback and core bracing technique is a specialized exercise aimed at improving mobility and flexibility in the posterior hip capsule. This movement involves a combination of targeted positioning, controlled hamstring activation, and core stabilization to enhance the effectiveness of the stretch.

Description:

1. Starting Position:
- Begin in a side-lying position with the bottom leg flexed at a 90-degree angle at the hip and knee.
- The top leg is also flexed at a 90-degree angle at the hip and knee, creating a 90/90 position.

2. Hip Positioning:
- Ensure that the hips are stacked on top of each other, maintaining alignment with the spine.

3. Hamstring Pullback:
- Engage the hamstrings of the top leg by actively pulling the heel toward the buttocks.
- This action helps set the stage for the posterior hip capsule mobilization.

4. Core Bracing:
- Brace your core muscles by gently drawing your navel toward your spine.
- Maintain a stable and neutral spine throughout the movement.

5. Posterior Hip Capsule Mobilization:
- While maintaining the 90/90 position, gently rotate the top leg backward, opening up the posterior hip capsule.
- Feel the stretch in the back of the hip, emphasizing a controlled and gradual movement.

6. Hold and Breathe:
- Hold the end range of the stretch for 15-30 seconds, focusing on deep and controlled breathing to facilitate relaxation and release.

7. Return to Starting Position:
- Slowly rotate the leg back to the 90/90 position with control.
- Repeat the mobilization for the desired number of repetitions.

8. Repetition:
- Perform 2-3 sets on each side, gradually increasing the duration of the stretch based on your comfort and flexibility.

9. Safety Considerations:
- Ensure smooth and controlled movements to avoid overstretching or discomfort.
- Adjust the intensity of the stretch based on your individual flexibility and range of motion.

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