Since we are working on getting down on the floor this week, I want you to feel how your hips move through different movements to see if you notice any stickiness with the movement.
Head to our Form Fit Mom Community to see our videos of exercises you can do for hip mobility.
Episode 5.2, our movements snack for get on the floor more. So this week you have been hopefully trying out getting down on the floor more with your children or by yourself, maybe you've gone for that picnic, maybe not. But no matter what I want you to practice getting down on the floor. So our movement stack this week, in addition to getting down on the floor is working on some hip mobility while you are down on the floor, go down to the floor, if you can, right now, if not go back and listen to this again, when you are able to go down and sit on the floor. So your bottom is going to be on the floor, your feet are going to be on the floor, and your knees are going to be up towards the ceiling, if that makes sense. So instead of me sitting on the floor with my legs straight out in front of me, my knees are bent, my feet are on the floor, and my knees are pointing towards the ceiling. And then what I'm going to do is I'm going to bring them about hip distance apart. And I'm going to pull them away so that they're in like a 45 degree angle being my knees, the my lower leg and my upper leg would be at about a 45 degree angle. And what you're going to do is you're going to try to drop one knee down to the left side, the right knee is going to follow it. It's hard to explain this, but the right leg is going to fall follow down. And when you're in this position, if you look down at your legs, you're almost in a 90 degree with your front leg and a 90 degree with your back leg. And then without touching the floor, you're going to try to take those knees from the left side. And you're going to sweep them around to the right side. And you can go back and forth from left knee down and right knee down without using your hands. And I have a few other exercises that you can do to go along with this one where you're going to work on bringing your heel up off the floor, which will be some ankle mobility, it will also look at the rotation that you have in your lower leg will also see if your hips are sticky. So you can have when your feet are down and you're in that 90 degree position. So your front leg is in about a 90 degrees and your back legs in about a 90 degrees, I want you to try to drop your bottom down to the floor and see if you can sit there. So if I put my hands on my hips, my hips will be in a straight line. And then if I continue to draw a straight line, my hand would then touch my heel. And then I'm going to lift my hip up. And then if I do a straight line again, my hand would go to my knee. So you'll be moving your hips down so your bottom is touching the floor. And then you're going to lift your hips up and your bottom is going to lift up off the floor. And you'll do this on both sides as well. So that's going to work on some hip mobility as well. So this week, it's a quick and easy one for you to practice. Like I mentioned, I do have videos that you can do, just go to our community it is formed fit mom and I will have three videos posted there for you to be able to watch and try those exercises to see how your hips feel through different movements. If you have any questions, feel free to reach out to me. And if you notice anything that hurts, you know, feel free to ask me a question and I will be here to help you answer them. Have a great week.