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đź“ŤHIPSÂ ROADMAP
If your hips feel stiff, unstable, or sore—or if you deal with pinching, clicking, sciatica, or IT band tightness—you’re in the right place. Your hips are designed to be strong and mobile, but when they aren’t functioning well, the strain moves up to your low back and down to your knees. This roadmap will guide you through a step-by-step process to restore balance, build stability, and get your hips moving with ease.
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Start with the Hip Classes
Your hips are at the center of almost every movement you make, so we need to start by getting them working well. Begin with the daily hip stretches to ease tension, improve mobility, and reconnect your brain to your hips. Do these regularly—they’ll help unlock the movement you need. Once they start feeling better, move on to the skills classes. These will help you build strength and control, so your hips can move without compensating elsewhere. Repeat these classes as needed until you feel strong and pain-free.
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Move onto the Low Back Classes
Your hips and low back work together. If your hips aren’t moving well, your low back takes on more strain than it should. Now that your hips are more mobile and stable, these classes will help your low back support them properly. Start with the daily stretches to create space, then move into the skills classes to strengthen your core and deep postural muscles. The goal is to build a stable connection between your hips and spine, so your movement feels effortless and controlled.
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Next, the Knee Classes
Your knees depend on your hips for stability. If your hips aren’t doing their job, your knees take on extra work—leading to strain, discomfort, or improper tracking. These classes will reinforce your knee alignment and build strength in the muscles that support them. Stick with the daily knee stretches to reset tension patterns, then move on to the skills classes to build long-term strength and resilience.
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End with the Feet & Ankles Classes
The way your feet and ankles absorb impact directly affects how your hips function. If your foundation is wobbly, your hips have to work overtime to compensate. Now that your hips, back, and knees are working better, it’s time to ensure that your feet and ankles aren’t holding you back. These classes will restore function from the ground up, so every step feels smoother and more supported.
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Next Steps: Explore More Roadmaps
Now that your hips are stronger and moving well, what’s next? Whether you want to focus on back health, upper body strength, or full-body movement, there’s a roadmap to support your next step.
Check out the other roadmaps to continue your journey:
