Hip Mobility – Dylan Spina

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Dylan Spina – @DylanSpina61



One of almost every athletes’ weakest points is mobility. Specifically, hip mobility. It’s one of those things that if you don’t stay continuous on, you lose it at the snap of your finger. It’s something you must chisel away at day after day. I try to hit some right when I wake up, as a warm-up before we train, and a little before I lay my head down for the night. Just a little bit at a time. I’ll walk you through some of my go to movements to open the hips and relieve pain throughout the area.



-Start with knees and elbows as your four main points of contact (POC)

  • Spread your knees as wide as you feel comfortable with your feet facing outwards

-Shift your rear-end back as far as you comfortably can

-Hold for 30sec – 5min and continue to breathe in and out of your nose



-Start with your knees and tops of your feet as your POC

-Place your hands behind you and slowly walk your way back as far as possible (The goal is to be able to have your scapula touch the ground behind you)

This will be one of the most difficult movements to do. If you can’t go full range of motion, go until you feel a stretch in your quads and hip flexors

-Hold for 30sec – 5min and continue to breathe in and out of your nose

(Half saddle version is the same concept except one leg stays in front as one is bent behind See Video):


Cross Shin: 




-Start in an Indian style seated position

-Place one foot on top of another knee lean forward

-Hold for 30sec – 5min and continue to breathe in and out of your nose

*If this is to hard place foot 6-12” in front of opposite knee and lean forward and hold (see video) *

Lying butterfly: 


-Start off in a seated position

-Press both soles of feet together

-Lay back and let gravity bring your knees to the ground

-Hold for 30sec – 5min and continue to breath in and out of your nose

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