Part #5 of the Move Better Series begins with inhibiting and then stretching the hip flexor and then revisiting the Periformis muscle from Part #4. We will then finish off with a forearm plank rock to develop some core stability while moving the arms/shoulders.

As always:

• Relax — take your time and move through these exercises slowly.
• Focus on breathing and proper form.
• Reps & sets in video are only recommendations, proceed at your own fitness level.

Foam Roll: Hip Flexor:

• Lay face down towards the ground with foam roller placed at the right hip crease.
• Support body weight with right forearm, left hand and left foot.
• Slowly roll up and down, or side to side, pausing in tender areas for 1-2 full breathes.

Half Kneeling: Hip Flexor Stretch / Ankle Mob:

• Place left foot on the ground and right knee.  
• Shift hips forwards, allowing left knee to track directly over left toes until you feel a stretch the right hip flexor.  Hold for 2-3 breathes.
• Return back to starting position and repeat for desired number of repetitions, then switch sides.
• Be sure to keep the heel of the front food  in contact with the ground at all times.

Supine Periformis Stretch:

• Lay flat on back, legs extended and arms at your side.
• Bend right leg, placing right ankle on left thigh, just above the knee; creating a figure 4.
• Bring left knee towards chest by grabbing just below the left knee through legs.
• Hold for recommended time, focusing on exhaling the muscle tension and switch sides.

Plank Forearm Rocks:

• Lay face down with forearms on the ground, elbows direction under shoulders.
• Flex feet towards shins so that the balls of your feet are in contact with the ground.
• Raise body off the ground so that your shoulders, hips, knees and ankles are aligned with bodyweight supported by forearms.
• Slowly rock forwards and back by flexing ankles; allowing shoulders to move towards your hand while maintaining spinal alignment.