Mobility and stretches

Hip and shoulder flow

Kit
No kit
Works
hip flexors · glutes · shoulders
Also
upper back · hamstrings · chest · core

The hip and shoulder flow links a low lunge with an overhead reach and rotation, moving continuously through the two areas that stiffen most from sitting. It opens the front of the hip, the upper back and the shoulders in one unbroken sequence, so it works as a warm-up before lower body work or as a slow cool-down. Suits any level: you control the depth and the pace.

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Form

How to do hip and shoulder flow

  1. 1Start in a high plank with hands under your shoulders and feet hip width apart. Take one slow breath here and set your ribs down over your hips.
  2. 2Step one foot outside the same hand into a low lunge, letting the back knee hover or rest. Sink the hips forward gently until you feel the front of the back thigh lengthen.
  3. 3Keeping the front foot planted, rotate your chest towards the front knee and reach that arm up overhead, following the hand with your eyes. Breathe out as you open and pause at the top.
  4. 4Lower the hand back to the floor, step the foot back to plank and press your hips up and back into downward dog for a breath. Breathe in here and let your heels drift towards the floor.
  5. 5Repeat on the other side and keep alternating, moving on the breath rather than rushing. Work both sides evenly for the whole effort.
  6. 6Keep the pace slow throughout: one full breath per position is about right, and stop short of any sharp pinch.

Watch for

Common mistakes

  • Rushing the flow so it turns into cardio.

    Fix: Slow down until each position lasts a full inhale or exhale, and let the stretch build rather than bouncing into it.

  • Rotating from the lower back, so the ribs flare and the hips twist.

    Fix: Keep the hips square to the floor and turn from the mid back and shoulders, reaching the hand straight up rather than behind you.

  • Letting the front foot roll inwards or the front knee collapse in the lunge.

    Fix: Plant the whole foot, press through the big toe and outer heel, and keep the knee tracking over the middle toes.

Variations

Easier and harder

EasierStanding hip rotationNo kit
HarderWorld's greatest stretchNo kit

Sessions

Put it in a workout

None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.

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