In today's day and age, we sit ALOT more than we used to. We sit at our desks, we sit in the car, and we sit while we watch television.
As a result, many of us may experience tight hips, limited range of motion or chronic back pain.
Performing hip openers can go a long way toward improving mobility and alleviate discomfort.
These 3 stretches can be done after periods of sitting, as a warm up before a workout, in the morning after you get out of bed, or just anytime you're feeling tight.
Check out the video below, as I demonstrate how to perform each exercise. Do these for just a few minutes a day and you will really see a difference in your daily life!
1. Seated Internal Rotation
- Begin in a seated position with feet flat on the floor.
- Drop your knees to one side, with the left knee pointing out from the hip at about a 45-degree angle.
- Roll back up to a seated position, keeping the feet flat on the floor and the knees wide. Sit as tall as possible and pull the hips toward the heels.
- Roll knees to the right side and again hold the stretch, with the right knee pointing out from the hip at about a 45-degree angle.
- Move from side to side, holding each side for three to five seconds. Perform 10 to 15 repetitions
2. Half-kneeling Hip-flexor and Adductor Stretch
- Begin in a half-kneeling position on a cushioned mat, with the right foot forward. Tuck the pelvis and keep the spine in neutral alignment.
- Lean into the stretch. Hold for five to 10 seconds.
- Move the right foot to point the toe off to the outside. Sink the hips toward the knee. Hold this stretch for five to 10 seconds. Perform 10 repetitions of each stretch.
*These two stretches can be performed in a standing lunge position if kneeling is uncomfortable.
3. Seated Glute Stretch
- Begin in a seated, cross-legged position, with the right foot tucked into the left thigh.
- Lean forward over crossed legs until you feel a good stretch. Hold for five to 10 seconds.
- Perform with the opposite foot tucked. Repeat 10 reps
Incorporate these exercises in your routine to free your hips and low back. Focus on slow breathing and consciously relax. Moving and stretching in ways that create better range of motion can be an easy way to decrease pain and improve movement.
Your Massage Therapist,