If you sit or stand most of the day â�� or if
you run, jump and/or work out regularly â�� chances are you have tight hips. And
you might not even know it!
Tight hips can cause back and knee pain and,
if youâ��ve been sitting at your desk working for too long, it can get harder and
harder to get up and move around normally.
Stretching your hips regularly will make a big
difference in how you feel! There are a lot of ways you can care for your hips
to help keep them happy and flexible: yoga, foam rolling, stretching and even
massage can help.
👉 This week weâ��re going to devote 5 to
10 minutes EACH day to stretching our hips.
This routine doesnâ��t have to be super fancy.
In fact, you can do a few quick stretches while sitting at your desk at work,
or standing beside the kitchen counter.
Seated glute and hip stretch: Sit tall in your
chair, feet hip-width apart, toes facing front, feet firmly on the floor. Cross
your right ankle over the your left knee, making sure your left foot remains in
its original position.
Flex your right foot and try to gently lower
your right knee so it is parallel with the floor (skip this step if it bothers
your knee). Gently lean forward, leading with your chest so your back stays
straight, until you feel a stretch in the right hip and glute.
Hold for 30 seconds and repeat on the other
Seated lunge: Sit slightly sideways on the
edge of your chair so that your right hip is off the edge. Slide your right
foot back into a lunge position, lowering your right knee so that it is close
to the floor. Your right knee should be in a 90-degree angle with the floor,
with your right knee below your right hip. Your left foot should stay firmly
planted on the floor.
Squeeze your glutes and hold for 30 seconds.
You should feel a good stretch in your right hip flexor. Repeat on other side.
Standing quadriceps/hip stretch:Stand on your
left leg, holding onto a chair, counter or wall for support if necessary.
Bend your right knee up behind you, bringing
your right heel toward your butt. Reach toward your ankle with your hand (note:
if you canâ��t do this, you can use a towel or yoga strap to assist).
Standing tall, brace your abs and squeeze your
glute muscles, feeling a stretch along the front part of your leg (your quads)
and in your hip flexor. Hold for 20 to 30 seconds and repeat on the other side.