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Front Hip Stretch - Seated - Beginner

by MASS4D® Media February 08, 2018


The hip flexor muscles allow forward bending at the hips and let you stand tall while moving the leg forward for walking, running and jumping. Chronic hip flexor spasm is very common for anyone who sits for many hours per day. Flexible hip flexors help improve mobility of the hips and low back.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.


Inner Thigh Stretch - Squat - Advanced

by MASS4D® Media February 08, 2018


The adductor muscles of the inner hip and thigh are responsible for pulling the leg inward towards the midline of the body. In other words, if you squeeze your legs together, you are using your adductor muscles. Flexible adductors will help improve hip mobility.
Do not attempt this stretch if you have any severe knee issues or surgical repairs without permission from your health care provider. Instead consider the Inner Leg Butterfly Stretch - Seated on Floor.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.


Inner Thigh Stretch - Lying On Back - Advanced

by MASS4D® Media February 08, 2018


The adductor muscles of the inner hip and thigh are responsible for pulling the leg inward towards the midline of the body. In other words, if you squeeze your legs together, you are using your adductor muscles. Flexible adductors will help improve hip mobility.
If you find it too challenging to get started, revert to Inner Leg Butterfly Stretch - Seated on Floor.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.
Hold-Relax technique stretching is called Proprioceptive Neuromuscular Facilitation (PNF) stretching that can trigger a reflex response. This enhances communication between the muscle fibres and the brain. PNF is viewed as one of the most effective stretching methods to improve range of motion.


Inner Thigh Stretch - Seated - Beginner

by MASS4D® Media February 08, 2018


The adductor muscles of the inner hip and thigh are responsible for pulling the leg inward towards the midline of the body. In other words, if you squeeze your legs together, you are using your adductor muscles. Flexible adductors will help improve hip mobility.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.
Hold-Relax technique stretching is called Proprioceptive Neuromuscular Facilitation (PNF) stretching that can trigger a reflex response. This enhances communication between the muscle fibres and the brain. PNF is viewed as one of the most effective stretching methods to improve range of motion.


Hamstring Stretch - Lying On Back - Beginner

by MASS4D® Media February 08, 2018


The hamstring muscles are located on the back of the thighs and are responsible for hip extension and knee flexion. Tight hamstrings are prevalent in people who sit for long hours and cause limited movement of the low back and legs.
Passive stretching is a technique that aims to lengthen the musculo-tendinous tissues with the use of some sort of external assistance such as a towel, resistance band, bodyweight or even a training partner. Experts typically recommend avoiding passive stretches just before physical activities, using them instead as a cool down or recovery day tool.
Hold-Relax technique stretching is called Proprioceptive Neuromuscular Facilitation (PNF) stretching that can trigger a reflex response. This enhances communication between the muscle fibres and the brain. PNF is viewed as one of the most effective stretching methods to improve range of motion.


Hip Strengthening - Lying On Side - Beginner

by MASS4D® Media February 08, 2018


The side-lying leg lift targets the hip abductor muscles which are responsible for moving the leg out to the side in order to create a “v”. This beginner floor exercise effectively strengthens and mobilises your hip without needing any extra equipment.


Hamstring Strengthening - Lying With Exercise Band - Beginner

by MASS4D® Media February 08, 2018


This resistance band exercise specifically targets the hamstring muscle group which is responsible for hip extension and knee flexion or bending. Strengthening of the hamstring group improves function of the low back, hips and legs.


Bridge Hip Strengthening With Single Leg With Lift - Lying On Back - Expert

by MASS4D® Media February 08, 2018


This advanced level strengthening exercise that builds up on the intermediate version of the Bridge Exercise. Bridge Exercise engages the abdominal, hamstring, gluteus and erector spinae muscles, while the single leg raise version adds hip flexor and knee extensor strengthening with improved balance and stability.


Bridge Hip Strengthening With Single Leg - Lying On Back - Advanced

by MASS4D® Media February 08, 2018


This intermediate level strengthening exercise takes Bridge Exercise to the next level with this single leg version. Bridge Exercise engages the abdominal, hamstring, gluteus and erector spinae muscles, while the single leg raise version adds hip flexor and knee extensor strengthening with improved balance and stability.


Bridge Hip Strengthening - Lying On Back - Beginner

by MASS4D® Media February 08, 2018


This beginner level strengthening exercise is known as Bridge Exercise due to the position held in isometric contraction. Bridge Exercise engages the abdominal, hamstring, gluteus and erector spinae muscles, making this a great beginner exercise for the core and posterior chain muscles.


Hamstring Stretch - Standing - Advanced

by MASS4D® Media February 07, 2018


The hamstring muscles are located on the back of the thighs and are responsible for hip extension and knee flexion. Tight hamstrings are prevalent in people who sit for long hours and cause limited movement of the low back and legs.