Trainer extols these three hip stretches as essential for promoting overall hip health and happiness
In a world where we spend most of our day sitting or standing for extended periods, it's essential to pay attention to our body's needs and maintain flexibility. Louis Chandler, a fitness expert, has highlighted three effective stretches for maintaining hip mobility and reducing tightness in hip flexors.
- The 90/90 Hip Switch
This seated exercise is designed to "wake up" the hips and improve joint mobility. To perform the 90/90 Hip Switch, sit with both legs bent at 90°, keeping your back straight and hands on the floor for support. Lower one knee to the side, then lift and repeat on the other side, alternating sides while maintaining 90° angles in the legs. A recommended set is 1, with 10 reps on each side.
- The World's Greatest Stretch with Hip Opener
The World's Greatest Stretch with Hip Opener is a standing stretch that combines thoracic spine mobility and deeply opens the hips, helping increase hip flexibility. This stretch can be a game-changer for those who spend long hours sitting or standing.
- The Glute Bridge March
Lying on the floor, the Glute Bridge March activates the posterior chain (including glutes) and builds core control. This exercise not only helps lengthen tight hip flexors but also strengthens supporting muscles like the glutes and core, creating stable, mobile hips with control and confidence.
It's essential to remember that these stretches are not just about loosening up tight hip flexors. They also help improve posture, potentially reducing back pain, and enhance performance for exercises like deadlifts and lunges.
Moreover, adding hip-strengthening exercises to your routine can further improve hip mobility and flexibility. For instance, the deep lunge stretch, with a recommended set of 3 and a time of 5-10 seconds for each side, can be a valuable addition.
The Pigeon pose, another effective stretch, can be performed by lying face down, bringing one leg forward into a 90° angle, extending the other leg behind, and either sitting upright or bending the torso over the front leg to deepen the stretch. Adjust the angle of the front leg to suit your flexibility, and hold and then switch sides. The Pigeon pose is recommended to be performed in 2 sets, with a time of 10-15 seconds each side.
In summary, maintaining hip mobility is crucial for everyday movement and can significantly impact your exercise performance and overall well-being. By incorporating these stretches into your routine, you can ensure that your hips stay flexible, strong, and pain-free.
[1] Chandler, L. (2021). Three Effective Stretches for Maintaining Hip Mobility and Reducing Tightness in Hip Flexors. Fit&Well. [2] Chandler, L. (2021). The Importance of Maintaining Hip Mobility and Reducing Tightness in Hip Flexors. Fit&Well.
- The connection between science and health-and-wellness
The science behind maintaining hip mobility and reducing tightness in hip flexors, as suggested by Louis Chandler, a fitness expert, reveals the importance of these stretches for both our everyday lives and our fitness-and-exercise routines.
- Enhancing fitness-and-exercise performance through flexibility
By implementing these flexibility-focused stretches into a fitness regimen, individuals can experience improved posture, potentially reduced back pain, and enhanced exercise performance, ultimately leading to a more holistic health-and-wellness lifestyle.
