Open your hips, quickly! CrossFit in Cherry Hill NJ

Short on time, but need to open up those hip capsules before your workout? Well, we’ve got the answer for you: The Batman hip opener. In many cases, tight hips and hips lacking end range of motion are contributors to lower back issues. By opening those tissues in the hips, you should see a lot less instability transferred to the lower spine.

THE BATMAN HIP OPENER

The only piece of equipment you’ll need is a sturdy resistance band, with something like a pull-up rig or support beam to anchor it to. This band will be supporting your body weight, so be sure to check the limits of the band ahead of time.

Start by hanging the band from your support structure. Get inside of the band, placing it under your armpits as pictured above.

We are looking to achieve the split and straddle positions to really begin to open our hips. These positions are normally tough (and sometimes torturous!) for most of us, so the band allows us to ease into these positions. Most importantly, it allows us to keep the chest up!

THE SPLIT

Depending on your personal range of motion, see how far you can get into the split and try to find your end range of motion without compromising your position and letting the chest fall.

THE STRADDLE

We can also use the straddle position to help increase our hip mobility:

Spend some time rotating forward and backwards:

You can also work side to side:

The support of the band should allow you to get into some corners that you normally wouldn’t have access too. Be sure to keep the legs as straight as possible. Have fun with this one and see how far you can get into each position!