THE 3 BEST HIP MOBILITY EXERCISES YOU NEED TO TRY
Scroll down to find out how to do each hip mobility exercise
1. Single-Leg Downward Dog to Pigeon Pose
2. Standing Hip Opener Rotations
3. Hip Flexor to Hamstring Stretch
COMMON CAUSES OF TIGHT HIPS:
· Sitting down for long periods
· Overuse of quadriceps and hip flexors
· Poor post-workout mobility drills
1. SINGLE-LEG DOWNWARD DOG TO PIGEON POSE
The conventional Pigeon Pose, with a completely unique twist. Moving from a single-leg downward canine function into the pigeon pose enables set off the glutes and stretch the hamstrings, earlier than taking the pigeon pose role.
The Pigeon Pose facilitates stretch the glutes, launch the hips and improve hip flexibility. Hold the pose for 30-forty seconds earlier than repeating the entire flow on the other leg.
HOW TO DO THE SINGLE-LEG DOWNWARD DOG TO PIGEON POSE:
1. Lie flat on your front
2. Place your hands by your hips and push up into the cobra position
3. From here, lift your hips and straighten your legs
4. From the downward dog position, bring one leg through your arms
5. Bend the front leg, so your food is behind your opposite hand
6. Lower your hips down to a seated position, with your back leg extended straight along the mat
1. STANDING HIP OPENER ROTATIONS
If you have ever played football (or soccer), you may most likely have achieved hip commencingexercises. The Standing Hip opener Rotations assist loosen the hip joint and the muscle groupssurrounding it, improving hip mobility and making ready the joint for activity.
This hip workout is especially extraordinary for a lower-frame warm-up, getting ready the hips for the pressure created by squats, lunges and other leg exercises.
HOW TO DO STANDING HIP OPENER ROTATIONS:
1. Stand with a tall posture, placing your feet in line with your hips
2. Lift up one leg, bending your knee until it is level with your hips
3. Open your hip, rotating your leg round with your knee pointing outwards
4. Lift your foot backwards, level with your knee and extend your leg behind you
5. Bring your leg back down to the start position
3. HIP FLEXOR TO HAMSTRING STRETCH
The hip lunge exercise helps increase the power and mobility of your hips and hip flexors, whileleaning again into the hamstring stretch facilitates extend your hamstrings, lower back and calves.
Utilising a drift which include this one objectives your anterior (front) and posterior (lower back), helping to enhance universal mobility in much less time, leaving you feeling much more nimble and equipped for that post-workout brunch.
HOW TO DO THE HIP FLEXOR TO HAMSTRING STRETCH:
1. Starting in the lunge position
2. Place both hands in line with your front foot
3. Hold the hip flexor stretch
4. Rock back placing the weight on your back knee, straightening your front leg
5. Keep your hands in the same position, bringing your chest down to your front leg
6. Hold the hamstring stretch before returning to the start of the flow