Один из вариантов матрицы движений на мобилизацию и стабилизацию ТБС в трех плоскостях с изоляцией сустава и интеграцией всего тела.

Читайте статью о мобильности ТБС на сайте:
http://anatomyclub.com/kak-boli-v-poyasnitse-i-kolene-svyazanyi-s-nehvatkoy-razgibaniya-v-tazobedrennom-sustave-i-chto-s-etim-delat/

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If you are someone who constantly experiences tight hamstrings and hips, stop stretching! At FitnessFAQs we understand the significance of building strength, stability and teaching the body to accept new ranges of motion. Passive flexibility and static stretching for long periods has a time and place, but most people do too much. Tight hamstrings are generally caused by weak hip flexors, it's a chicken and egg scenario. By strengthening the hips you'll increase hamstring flexibility for free. This video will cover three exercises. The seated pike compression, hip flexor march and the hanging leg raise. Watch the video for more information on how to increase hamstring and hip flexor mobility, without stretches.