Proformance

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Alyssa Lu | Mobility & Physical Therapy
Doctor of Physical Therapy
Work with me virtually or in person
📍 Roseville, CA
Online Coaching and Programs Below:
http://proformancesportspt.com/programs

11/13/2025

These hip mobility moves are designed to open up tight hips, build strength, and help you move better in your daily life. 💪

Focus on controlled movement and stay in a range that feels right for you.

These exercises mostly focus on strengthening the hip flexors in the shortened position. It is also very important to train them in the lengthened position.

Which one challenged you the most?

11/10/2025

Save & share this with someone who needs help to improve their posture and shoulders.

This routine will help counter rounded shoulders and slouched posture by releasing tight areas, strengthening weak spots, and building better control and stability.

It’s perfect if you spend hours sitting, deal with neck or upper back tension, or notice your shoulders drifting forward.

Do it 3x a week to stand taller, move better, and feel stronger every day.

11/06/2025

7 Mobility Exercises to Unlock Better Hip Mobility

Today’s series is all about hip external rotation, a key component for improving mobility, flexibility, stability, and overall strength. We’re targeting the hips from multiple angles to enhance range of motion, build control, and move more efficiently.

✅ Seated Banded Hip ER
✅ ER Glute Press
✅ Assisted Pigeon
✅ 90/90 + Rotation
✅ Incline Bench ER
✅ 90/90 Hip Thrust
✅ Wide 90/90 Switch

Try these out and let me know how they feel!

If you want a simple, structured way to improve your hip mobility and flexibility, my beginner hip mobility program is designed to help you get there, even if you’re just starting out.

11/04/2025

7 Mobility Exercises to Unlock Better Hip Mobility

Today’s series is all about hip internal rotation, a key piece for better mobility, stability, and strength. We’re hitting the hips from multiple angles: improving flexibility, building control, and moving more efficiently.

These exercises do both: we move the femur independently, like you traditionally see with hip internal rotation exercises, but we’re also adding a twist by moving the pelvis over the femur, which better mimics real life movement.

✅ Seated Banded Hip IR
✅ Hip IR Iso Holds
✅ Incline Bench IR Drill
✅ Deficit IR Lunges
✅ Contract Relax Banded Hip IR
✅ Supine Banded IR
✅ IR Focused Hip Airplane

Try these out and let me know what you think!
Want a simple, structured way to unlock your hips? My beginner hip mobility program is designed to help you get there, even if you’re just starting out.

Address

Roseville, CA
95747

Telephone

+19167410863

Website

http://www.proformancesportspt.com/

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