Happy Hips Challenge

If you sit or stand most of the day – or ifyou run, jump and/or work out regularly – chances are you have tight hips. Andyou might not even know it! Tight hips can cause back and knee pain and,if you’ve been sitting at your desk working for too long, it can get harder andharder […]

Happy Hips Challenge

If you sit or stand most of the day – or ifyou run, jump and/or work out regularly – chances are you have tight hips. Andyou might not even know it!

Tight hips can cause back and knee pain and,if you’ve been sitting at your desk working for too long, it can get harder andharder to get up and move around normally.

Stretching your hips regularly will make a bigdifference in how you feel! There are a lot of ways you can care for your hipsto help keep them happy and flexible: yoga, foam rolling, stretching and evenmassage can help.

👉 This week we’re going to devote 5 to10 minutes EACH day to stretching our hips.

This routine doesn’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 yourchair, feet hip-width apart, toes facing front, feet firmly on the floor. Crossyour right ankle over your left knee, making sure your left foot remains inits original position.

Flex your right foot and try to gently loweryour right knee so it is parallel with the floor (skip this step if it bothersyour knee). Gently lean forward, leading with your chest so your back staysstraight, until you feel a stretch in the right hip and glute.

Hold for 30 seconds and repeat on the otherside.

Seated lunge: Sit slightly sideways on theedge of your chair so that your right hip is off the edge. Slide your rightfoot back into a lunge position, lowering your right knee so that it is closeto 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 firmlyplanted 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 yourleft leg, holding onto a chair, counter or wall for support if necessary.

Bend your right knee up behind you, bringingyour right heel toward your butt. Reach toward your ankle with your hand (note:if you can’t do this, you can use a towel or yoga strap to assist).

Standing tall, brace your abs and squeeze yourglute 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.

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