Tutorial: Superfunctional Hip Mobility With a Twist
The superfunctional hip mobility (with a twist) is an excellent mobilisation exercise for the hips and an excellent hamstring stretcher.
Performed with the help of the superfunctional bar, it also provides a stretch for the spine and shoulders.
The bar allows for flexibility in position and balance
Position the bar at belly button height and stand behind it. Grab the bar and take a small step back. Place one foot in front of the other, keeping legs straight – this is the starting position.
Keeping the arms and spine straight, bend for the hips pushing them back as you reach the arms forward. Stop when you start to feel a stretch through the hips and hamstrings. Pause for a breath then slowly return.
Swap over the feet and repeat for desired reps each side.
This exercise is essentially a variation of the classic hamstring stretch. Here you put the hip into an extra stretch by stepping over the foot. Often the side of the hip can be a challenging area to mobilise and stretch, and this subtle foot placement can provide an intense but pleasurable stretch. Stretching each leg at a time can also highlight any asymmetries hidden when you perform a traditional bilateral stretch.
The superfunctional bar serves a useful purpose both acting as a balance aid, and as a support for the hips moving back.
The bar also provides an anchor point for opening up the upper back and shoulders – which are often ‘tight’ and ‘stuck’ due to prolonged seated postures. As such, this is a great warm-up exercise when you usually come to the gym after work.