Notes for myself:
1:20 External rotation x10
1:54 Internal rotation x4 for 30+10 seconds
2:44 Deep lunge
3:30 Horse stance

I'm 46 and tried these movements last night. I met a nice nurse girl at the hospital.

I was in Tae Kwon Do when I was a teenager, and we used to have to stay in the "horse" stance for several minutes at a time during class. I had forgotten completely about it until I watched your video. I just tried it again today (I'm now 60), and I can't believe how great it made my hips feel! I will definitely be doing these daily again!

I'm 44 a martial artist and have recently started sprinting for the first time in my life a couple years ago. The info in your videos is gold and it cuts straight to the point with no fluff. Your channel is extremely underrated! Wishing you 1 million subs soon! ❤

When you did the internal rotations stretch I could literally feel my legs yelling "THAT! That right there!! Do THAT you bastard 😫😭"

Thank you so much! I think my abductors have been abducted, but I will pay the ransom and get them back. Seriously though, I am a 67 year old woman and have had arthritis in my right knee for a few months, and sciatica in my left leg for a couple of weeks. So, I am doing your exercises very gingerly and cautiously, and they really help!

Im a physio and I love the fact that none of the stretches are passive and that you took in consideration the stabilisation side of hip mobility ❤️👏

You doing most the video in that squat is such a flex lol

This is the best yt recommendation I’ve had in a long time.

Years ago I pulled my piriformis (or one of the other small muscles deep in your groin) while coming up from too deep of a pistol squat I had no business doing, and like 2 months later it was still nagging me, so I started cruising youtube to find some kind of stretch or exercise to help. I came across a video showing an internal rotation stretch and suggesting it could help the piriformis, so I got my brother to hold my knee and do the stretch for me, and miraculously within the first rep it felt like the knot completely pulled free and back to normal. It was the craziest thing! From like 50% to 95% in a couple seconds.

I love seeing this same stretch being done solo with a rubberband, I know my hips could use it.

That horse stance helps a lot with ice skating as well. It's a common move for a variety of skating techniques for both hockey and freestyle.

1:58 - Dr.Alyssa makes it look so easy to hook the band - I got stuck and almost pulled my groin 😅😅

I am 63 and have been battling extremely tight hips/lower back pain. I've been moderately active all my life and all of a sudden, tight hips and lower back pain. Sooo very frustrating. The real frustrating thing is I used to walk 5 miles a day and now can barely get one mile in without hip, lower back, ham strings and flexor pain. This is exactly what I needed. With all the PT and massages, how come no one told me what truly is going on?! just massaging and stretching, but no solid relief. Thank you SO much! I am going to do this more than a few times a week...If not daily.

Great video! On the point, short explanations, no unnecessary bla-bla. Thank you!

Keep spreading the good word about mobility throughout the lifespan my sister in DPT. Home Health DPT here. If you let yourself lose mobility in your joints, you let yourself lose mobility in your life

Wow, the internal rotation stretch has informed me of a huge imbalance in my hips.  On my right leg it was easy, but the left...ouch.  And I thought I was decent.

Thank you for focusing on what earnestly matters: the genuine ability to move and do work.

The second one pulling the leg up with a resistance band is excellent and a great tip. All the stretches are good but this one was new to me

Thank you again for another great video.

1:56 A leg can do that???? I kid you not, seeing it gave me the impression that my own knee is being dismantled?