The “seven” stretch. I’m not sure what it’s really supposed to be called but that’s what I call it. Go into a deep lunge with your knee directly over your ankle. In this position I like to move my knee in circles both clockwise and counter-clockwise.
Then you roll out onto the side of your foot to get deeper into the stretch. Not pictured, but you can also rotate your shoulders towards your knee to help get a little deeper.
Once you’re ready you can pull your leg underneath you so that your shin is perpendicular to your body so that your leg is like a 7 on the floor.
Crossfit mobility hips seven stretch hip mobility
One of the most popular stretches that people do at our box is called the “couch stretch”. You kneel in front of a wall and use it to stretch your quad and hip. It can take some getting used to–I like to put an ab mat under my knee for that one.crossfit mobility hips couch stretch hip mobility
The photos of Brad show an easier version and deeper more intense stretch. Ideally, you should aim to hold this stretch for about 2 minutes per leg.
Next is band stretching. We find that the pull-up rig is a great place to anchor bands ;) There are several things you can do with them for hips and shoulders. My motto with this is that if it feels like it’s doing something good, then keep doing it. Placing a band around your upper leg and kneeling is a great way to add another dimension to stretching the hips. You can face toward or away from the direction of the pull.
You could add another dimension by having a friend press their foot into the band which creates a stronger pull from a new angle. You can also put the band around your waist to get a nice pull on your squat position.
See More At Crossfit Mobility- Hips and Shoulders
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