Posterior Hip Movement with Mobilization

Instructions

Anchor a super band securely at a low height behind you.
Loop the band around the front of the hip you want to mobilize so the band pulls that hip backward.
Get into a quadruped position facing away from the anchor so the band creates a steady backward pull on the front of the hip.
From there, sit your hips back into a child’s pose position.
Keep your knees positioned however your program prescribes, usually slightly apart for comfort.
Rest your hands forward on the floor and keep your chest relaxed.
Let the band gently pull the front of the hip backward as you settle into the position.
Begin slowly rocking your body forward and backward.
Move in and out of child’s pose using a smooth, controlled motion.
Keep the movement small to moderate and focus on letting the hip relax into the mobilization.
Continue rocking for the prescribed number of reps or time.
Come out of the position slowly and repeat on the other side if needed.

Common Compensations

Do not let the band pull you into a painful position.
Do not force your hips all the way back if you feel pinching in the front of the hip.
Do not shrug your shoulders or tense your neck.
Do not rush the rocking motion.
Do not rotate your trunk excessively to avoid the pull of the band.
Do not hold your breath.

Extra Info

You should feel a stretch or mobilizing sensation at the front of the hip being pulled backward by the band.
You may also feel a gentle stretch through the glutes, low back, or sides of the hips depending on your position.
The rocking should feel smooth and relieving, not aggressive.
This is usually meant to help create space and improve comfort in the hip joint.
You should not feel sharp pain, pinching, numbness, or tingling.