Tight hips seem to be a common problem for almost everybody — from runners to cyclists, from desk bound bloggers to dancers. Give this area a little extra love with this sequence of eight hip-opening stretches to increase your flexibility, reduce discomfort, and prevent injury. Try the series in the order listed here, or pick your favorites to incorporate into your workout routine.
Exercise is one of the best things you can do to help your hips. Exercise helps maintain range of motion and strengthens the muscles that support your hips. Stretching the muscles and tendons that surround the joint also can help ease pain from some hip problems and reduce the risk of some injuries.
1. Hip Rotations:
How to Do:
- Sitting on the floor or mat with your right leg out straight, place your left ankle over your right leg. Your ankle should be next to your knee.
- Using your left arm for balance by placing your left hand on the floor behind you.
- Use your upper-right arm to slowly and gently push your left knee further towards the right
- You should feel the stretch in your hip, as well as in your spine
- Switch legs and repeat the routine.
2. Forward Lunge:
How to Do:
- Kneel on the ground. Raise your lead knee at a 90-degree angle and place your lead foot in front of you.
- Place your hands on your hips. Keep your trailing knee down and press the top of your trailing foot on the ground.
- While keeping your torso erect and pelvis squared, move your hips forward until you feel a stretch in the front of your hips and the top of your back leg.
- Hold this position for 30 to 60 seconds. Switch leg positions and repeat the exercise.
3. Glute Bridge:
This challenge called Brazen Fit 24 Day Ab Workout is created by a group of ladies who exercise together. It is combined with different exercises: crunches, leg raises, and planks.
Benefits of crunches:
–They can build endurance in the abdominal region.
–Strengthen the rectus abdominis by flexing it.
–Train your core without stressing your back
–Can even help trigger your bowel so that it spasms and “wakes up.”
–Can be done just about anywhere you have a little floor space and motivation.
Benefits of leg raise:
–Work several muscle groups and your overall strength.
–Enhances abdominal and core muscles
–Helps to lower your risk for back injuries, back pain and back strain
–Strengthen your grip
–Increase the flexibility, agility, and strength of the hip flexors
Benefits of planks:
–Strengthen your core safely
–Provide better posture
–Help reducing back pain
–Provide better movement and coordination
When you start the exercises they should be done slowly and gradually intensify, as it is given in the program. Get the rest days as appropriate.
As this is a short workout that can easily do at home, so no excuses!
Remember, make a combination of working out and eating healthy.
Here you can see the instructions of how to do them:
How to Do:
- Lie on your back with your knees bent and feet flat on the floor. Place your feet close to your butt.
- Engage your abs, which will flatten your low back to the floor and tilt your pelvis slightly.
- Pressing your heels into the floor, lift your butt, followed by your lower back and then your mid-back up as if you were peeling them off the floor, suggests Ross.
- Lift until your thighs are parallel with the floor, keeping your shoulders, hips and knees in line.
- Keep your abs engaged throughout the lift.
- Slowly lower back down the floor in reverse order. Do 10 reps.
4. Frog Stretch with Rotation:
How to Do:
- Start by kneeling on the ground, walk your knees out as wide as possible, and relax forward by placing your forearms down on the ground.
- Your lower legs should be in line with your knees and you want to turn your feet out so that the insides of your feet are against the ground and your toes are pointed out to the sides.
- Do not let your heels come together behind your butt or you will lessen the stretch.
- In this position, push your butt back toward your heels as much as possible while keeping your knees wide.
- You may not be able to sit back that much, but just push back as far as you can to feel a nice stretch in your inner thighs and even around the back of your legs.