72.3K followers

Follow

Follow

Follow

5 saved

39

1

Let’s not make your hip dislocate 😂

4/8 Edited to

When working with hypermobile clients, especially those with extremely flexible hips, it's crucial to prioritize joint safety during stretching routines. Hypermobile hips can move beyond typical ranges, increasing the risk of dislocation if not handled carefully. From personal experience training hypermobile individuals, I've learned that controlled movements and proper cues are key. Encourage clients to focus on slow, deliberate stretches rather than forcing deeper ranges abruptly. Gentle activation of surrounding muscles helps stabilize the joint, reducing unwarranted movement. Additionally, incorporating strengthening exercises targeting the hip rotators and core can significantly enhance joint stability. This balance between flexibility and strength helps maintain healthy hips that move fluidly yet remain secure. Using props like resistance bands or yoga blocks can provide extra support during stretching, preventing the hip from moving uncontrolled. Always emphasize listening to the body's signals; any sharp pain or unnatural sensation is a sign to ease off. Overall, patience and awareness are vital. By combining careful stretching techniques with strengthening and proper guidance, you can help hypermobile clients enjoy increased mobility while minimizing dislocation risks effectively.

1 comment

😂

Related posts

A person in a black long-sleeved jumpsuit takes a mirror selfie, with text overlay "Bye Bye Hip Dips? Try this!" and a peach emoji, promoting a workout for hip dips.

Fix Hip Dips Fast with These Moves! 🍑✨

Want smoother, curvier hips? These workouts target hip dips to help you shape and lift. Let’s get those curves popping! 💥 #HipDipWorkout #CurvyHips #BootyGains #BodySculpting #FitnessTips

1255 likes

A woman demonstrates a hip-opening stretch, pushing her hips back with arms extended forward on a black mat. The image asks "TIGHT HIPS? LOW BACK PAIN?" and advises to "DO THIS EVERY MORNING" for relief.

Two frames illustrate the initial steps of a hip stretch. The top frame shows a woman on hands and knees with one leg extended sideways. The bottom frame shows her sending hips back into a child's pose variation, stretching her hips.

Two frames illustrate the concluding steps of the stretch. The top frame shows the woman shifting forward from the child's pose. The bottom frame shows her dropping hips to the floor, arching her back in a cobra-like stretch.

Do this daily stretch to FIX your hip & back pain

Do you wake up with back pain or tight hips? Take just 2 minutes of your morning routine to do this stretch and watch as your pain and tightness melt away. Having tight hips in the morning is a very common problem. Too much sitting during the day or being in an immobile position for hours (sleep

3241 likes

A woman demonstrates a hip thrust exercise using a couch as support and a pink weighted ball on her hips. The image is titled "how to hip thrust perfectly," showing her in the elevated position.

A woman sits on the floor against a couch, illustrating the initial setup for hip thrusts. Text advises starting without weight and ensuring the support surface is below the ribcage.

A woman sits on the floor, extending her arms to her heels to determine the correct foot placement for hip thrusts, aiming to target glutes effectively.

GET YOUR HIP THRUST PERFECT EVERY TIME 🍑🔥

Ever wondered how to get your hip thrust perfect every time? Follow this trick either at home or gym to get your glutes poppin! Remember to avoid overextending your hips - this is a common mistake I see. Also, if you can’t feel it in your glutes, put the weight in your heels to avoid your quads fro

6975 likes

smith machine hip thrust tutorial!! 🍑🔥

#gym #smithmachine #hipthrust #gymgirlie

1464 likes

A split image showing a person's glutes and hips from behind. The top half shows blue shorts with the text 'HOW I GOT RID OF MY hip dips'. The bottom half shows purple leggings with 'hip dips' indicated by an arrow.

A person's glutes and hips from behind in purple leggings, with the text 'after losing weight' and 'hip dips' indicating the visible indentation.

A person's glutes and hips from behind in blue shorts, with the text 'during a bulk' and 'gained fat in my hips: read caption!!!' pointing to the hip area.

HOW I GOT RID OF MY HIP DIPS 👀

sorry for the clickbait… truth is hip dips are bone structure & fat distribution 🦴 The difference between these two pictures is actually my body fat percentage I naturally gain/lose fat in my hip area due to genetics : 💙(blue shorts) I was bulking ~ focusing on gaining weight & put

6182 likes

Hip Moves You Should Be Doing Over 40

So many women struggle with hit mobility issues, and we lose estrogen protection starting when we enter perimenopause. Do these on the daily and let me know how you do! #hipmobility #hippainrelief #fitover40 #womenover50 #bodytransformation

574 likes

Hip Abduction Machine for Glutes🔥🍑

Here’s your Do & Don’t list for Seated Hip Abductors if the goal is maximum glute growth: ✅ DOs * Sit upright with a slight forward lean — this lengthens the glute medius & maximus, giving them more stretch and activation. * Keep your core engaged to avoid rocking or leaning excessivel

992 likes

Fux Hip Dips And Grow Your Glutes With This Hack !

Not every gym has fancy equipment, but I know how to tweak the basics to make them even more effective!🔥 Want more content like this? 😊 Let me know in the comments! Got any questions? Drop them below—I’m here for it! 💬 . . . #hipdips #glutesworkout #gluteactivation #glutestrength #g

317 likes

A woman demonstrates a hip thrust exercise at home, using a couch for support and holding a dumbbell on her hips. The image has text overlay 'how to hip thrust on your couch'.

A woman sits on the floor with her back against a couch, preparing for hip thrusts. Text overlays instruct to find a suitable couch height, place it at the shoulder blades, and position dumbbells on the hips with optional cushioning.

Two images show the hip thrust movement. The top image shows lifting slowly, placing weight on heels. The bottom image shows the top position, stabilizing weights with hands, squeezing glutes, and tucking the pelvis.

How to hip thrust AT HOME 🔥

There is no excuse to grow your glutes from home! One of my favorite exercises are hip thrusts, which can be performed with bodyweight or dumbbells. You may also use a sandbag if you have it available! Remember to choose a weight that challenges you! The images above are for demonstration purposes

1717 likes

Tired of Constant Hip Pain? Try This!✨

Did you know improving hip mobility can make you more glute-dominant during weightlifting? 🍑 These 4 exercises are designed to loosen things up and strengthen your core! 🏋️‍♀️ ✅ Boost hip mobility ✅ Improve core stability ✅ Release tight hip flexors Take just 1 minute for each movement a

521 likes

Let’s fix it 👩‍🔧 #hipthursts #glutes #glutegrowth #smithmachine

120 likes

How I Passed Anatomy with an A (visual learner)✏️📓

I am not gonna say anatomy is easy, IT IS NOT. This is how I learned, but anatomy takes repetition because it is a lot to remember. If you are a visual learner like me, this might be a good way to help you. 1. Go out and get multiple colored expo markers and a whiteboard. Different colors make

865 likes

Hip Dip/Rainbow Plank Tutorial

Basic Bodyweight Tutorials: Ab Series Let’s learn how to do hip dips! #abworkout #fitgirl #fitnesstrainer #beginnerworkout #exercise

125 likes

MOBILITY > STRENGTH but....... Mobility + Strengt

MOBILITY > STRENGTH but....... Mobility + Strength = TOTAL BODY RESILIENCE Stop just trying to hit new prs and look good. Fitness is about performance in the actual world but we use it to often to build our egos that eventually die It won't hurt to take 15-30 minutes a day to impro

75 likes

Fix your hip thrust!

A small tweak that goes a long way! 🍑 #glutegrowth #fatlosstips #gluteworkout #lemon8fitness

372 likes

Summer is closer than you think… ☀️

And most women will start too late. They’ll wait. Overthink. Then try to rush everything in a few weeks. But real transformations don’t happen like that. And they still don’t feel confident in their body. Fast forward 8 weeks from now… ✔ A tighter, flatter waist ✔ Lifted, shaped g

94 likes

Hip Thrusts: Do’s & Don’ts✅🚫

✅ DO’s: ✔ Position your upper back correctly– Rest your upper back on a bench, with the edge aligned just below your shoulder blades. ✔ Keep your feet planted– Feet should be hip-width apart, knees at a 90-degree angle at the top. ✔ Engage your core & glutes– Brace your core and focus on s

306 likes

Hip Workout to Reduce Pain

Your hips are the base of movement, supporting everything from walking to running to standing to climbing stairs to sitting down and more. By targeting and strengthening your hip muscles, you not only enhance your overall stability and mobility but also reduce the risk of injury. Strong hips provid

352 likes

Sculpt that lower body in 30 min✨

Thick thighs save lives 💗 Grab your gym bestie & let’s build these glutes fr!! Looks simple… but don’t underestimate the intensity❤️‍🔥 Lower Body Workout: • Squat to press — 3x15 • Single-leg glute bridges — 3x15/leg • Side-lying hip abductions — 3x15/leg • Glute bridges — 3x15 (+ 5 puls

23 likes

Glute day from a 3x bikini competitor ✨

Spilling all my secrets on growing my dump truck • stair master 15 min • 4 sets of 12 - weighted Bulgarian split squats • 4 sets of 12 -leg press • 4 sets of 12 -hip thrust • 4 sets of 12 - abductor and adductor machine • finish with another 15 min of stair master :) Let me know if yo

264 likes

Can I fix my HIP DIPS?

Short answer…Yes❤️ While hip dips are related to our bone structure which we CAN’T change 😭😩These 3 moves will help build the muscles around your hips for that curvy, hourglass shape🤌🏾 ✅Clamshells-3 sets, 20 reps each leg 🦵 ✅Squat + Leg Lift- 3 sets, 25 reps ✅Squat Abductors- 3 sets, 3

62 likes

Who doesn’t want BBL allegations?🤭 #postpartumworkout #postpartumfitnessjourney #postpartumfitness #momworkout #momfitness #twinmom #fyp #fypシ

382 likes

Try seated hip circles for grief release ❤️

Grief doesn’t just weigh on the heart — it settles deep in the hips. 🌙 When we go through emotional pain, loss, or trauma, the body naturally tenses and contracts — especially around the hips and pelvis. This area is linked to our safety, creativity, and sense of emotional flow. When grief is

18 likes

Hip Thrusts = 🍑 🍑 🍑

As a mom myself, I understand how having children can change our bodies. I've always had a plump booty, but after having kids, it became kinda droopy and sad. 😞 👎🏾 That's why I'm so excited about these hip thrusts—they've helped me tone and lift my glutes, giving me back my

12 likes

A tablet displays handwritten notes on "Fundamentals of Nursing: HIPAA Edition," outlining key points about the Health Insurance Portability & Accountability Act. Decorative stickers like a medical shield, "STUDY TIME," and a clock are overlaid on the screen.

This image defines HIPAA as the Health Insurance Portability & Accountability Act, emphasizing its role in protecting client privacy. It highlights that HIPAA rules are critical for nurses and are heavily tested on exams, detailing the first key point about sharing client information on a need-to-know basis only.

This image continues the HIPAA key points, advising against discussing client information in public areas, accessing unneeded charts, or sharing computer passwords. It also covers logging off computers, proper disposal of report sheets, and rules regarding client information releases.

Fundamental of Nursing-HIPAA edition

The fundamentals of nursing is one of the first subjects you will study in nursing school. Here are a few key points to know about HIPAA. . . . . . #nursing #nurse #nursingstudent #studywithme #phlebotomy

323 likes

Hip flexors to do before & after leg day

Okay let’s be real, we all LOVE a good leg day 🍑 but nobody ever talks about how tight your hips get from sitting all day, walking on the treadmill, or even just doing squats wrong. That tightness isn’t just uncomfortable—it can actually hold you back from seeing those glute gains you’ve been worki

9 likes

A woman demonstrates the top position of a dumbbell hip thrust, with her shoulders on an elevated surface and hips raised. The image is titled 'HOW TO HIPTHRUST BEGINNERS GUIDE'.

A woman sits on the floor with a dumbbell on her hips, demonstrating the starting position for a hip thrust. Text instructs to grab a suitable dumbbell and place shoulder blades on an elevated surface.

A woman performs a hip thrust, showing the elevated hip position with knees at a 90-degree angle. Text emphasizes thrusting hips forward and aligning chest and hips without arching the back.

HOW TO HIPTHRUST 101 (BEGINNERS GUIDE)

if you’re new to the gym and aren’t sure how to properly do a hipthrust, this will help! Since the machine or a barebell may seem a big intimidating, let’s start with a dumbbell to make sure we have the form down. First: - grab a dumbbell that’s not too heavy, but also not too light (25-30 p

189 likes

Why I stopped doing Hip Abductions like this 🛑

I feel it way more in my upper glutes this way, perfect for building that shelf 🍑 There are so many ways to do this exercise (some lean forward, some sit upright), but this method works best for me. Always do what feels right for your body 💪 #HipThrusts #GluteGrowth #UpperGlutes #GymGirli

41 likes

Peach Class 🍑 - Hip Thrust

Welcome to peach class! Let’s talk about some of my favorite glute building movements.

2 likes

19 likes

Dislocate ! #newskill #bruh #foryou #ouch #shoulders

48 likes

#tiktok #foryou #fyp

419 likes

Peeps, you don’t have a booty because you’re simply not using it right. I see you all out there hip thrusting heavy weight like a boss… & I love that for you! Now let’s make sure you’re not just moving weight but actually applying it to growing us all a 🍑🙌

64 likes

A woman demonstrates the Figure 4 lower back stretch, lying on her back with her right ankle crossed over her left knee, and both knees dropped to the right. The image highlights the stretch for hip and lower back pain relief.

This image illustrates the first three steps of the Figure 4 lower back stretch. It shows a woman lying on her back with bent knees, then crossing her right ankle over her left knee, and finally dropping her knees to the right to twist her lower back.

This image shows the final two steps of the Figure 4 lower back stretch. A woman uses her core to bring her knees back to the center, then drops both knees to the left, twisting her lower back in the opposite direction.

Fix your hip & low back pain with THIS stretch!

The Figure 4 stretch is a great way to: • start your morning if you wake up with a tight low back • relieve low back pain after sitting at your desk too long • relax before bed A lot of the tension that you build up gets stored in your low back and hips. Finding gentle ways to relieve that

112 likes

This is one of my favorite glute exercises. You should try it and let me know … I love to do it one leg at a time to really focus on each leg 🥰 #glutesathome #glutegrowthjourney #gluteweakness #gluteday #gluteworkoutvideo

8 likes

Hip & Hamstrings Tight? Stored Pain?

#somaticexercises #yogaforhips #hipstretches #wreckednervoussystem #releasestoredtrauma

130 likes

🍑 Do You Know How to Properly Hip Thrust? 🍑

Hip thrusts are one of the best exercises for building stronger, more powerful glutes—but only if you’re doing them correctly! 👀 Here are a few key form tips: ✅ Keep your chin tucked ✅ Keep your ribs down ✅ Drive through your heels ✅ Squeeze your glutes at the top ✅ Lower with control

66 likes

Growing Glutes @Planet Fitness Headband @Gymwrap Outfit from @Shop Fashioness #glutesworkout #legworkout

3 likes

Active Hip Stretching

Have you been doing static stretching, but it’s not giving you the results you want? Try adding active mobility work to your routine! The exercises in this video focus on controlled movement at joint end ranges to help improve mobility, strength, and position tolerance. 1️⃣ Supported Hip Airp

5 likes

Hip Thrusts: 6 Benefits You Can’t Ignore 🍑💪

🏋️‍♀️ Hip thrusts are a game-changer for glute growth and overall strength! 🔥 Here are 6 powerful benefits of this exercise: 1️⃣ 🔥 Glute Activation & Growth – Build stronger, rounder glutes. 2️⃣ ⚡ Improved Athletic Performance – Sprint, jump, and move explosively! 3️⃣ 🛡️ Reduce Injury Ris

2 likes

See more