Today we are performing many things while sitting, instead of doing some physical activities. We are sitting in our cars as we are driving to our work, we are sitting at our desks at work, we are even sitting while we are relaxing and watching some movies in front of the TV’s or at the cinema. All this sitting during the day has serious consequences over our tights, hips, and back. The good thing is that we are having a solution for this problem and that is stretching of course. If we want to make some movements of this parts of the body, we need to exercise our hips and glutes.
If you are among the many persons on this planet that are sitting more than are standing, then you are at the right page, because the following article will present to you 9 exercises that will help you to stretch your critical body zones.
It would be a perfect timing to perform these exercises when your body is still warm. So stretching your muscles after a workout is so ideal. So if you are ready to take a serious care of these joints, then you may do a little cardio first, maybe performing a jumping jacks, and then start stretching your muscles.
- Kneeling Quad Stretch
This exercise is good if you want to stretch the entire front of your thigh. Performing the same you will stretch the entire quad, starting from your hips to your knees.
Start the exercise by placing your body in a runner’s lunge, so that your right foot needs to be placed towards forward. Once you will position your body as this, you may lower your left knee to the ground. Give several minutes to yourself in order to balance your body, and once you will stabilize your body, by using your left hand, grab your left foot. Try to stay into this position for 30 seconds, switch the sides, and repeat the same movements with the opposite side.
- Lunge with Side Bend
If you want to stretch the front of your hips, but with gentle moves, this exercise is the right one for you. You may add the same to your everyday warm up routine.
Start the exercise by standing on both your feet so that you will place your hands at your wrists. Then you may make a step to the back with your right leg, so that the same will form a deep lunge. Lift your right arm over your head, reaching to the left, so that you may increase the stretch. In order to return to the starting position, press through your left heel so that you will fire up your glutes with this movement. When done, switch sides, and repeat the same movements with the opposite side.
- Lunge with Reach and Twist
If you are doing Spin classes or maybe you are running, this exercise is a perfect one for strengthening your hip flexors which are placed in front of your hips.
Start the exercise by placing your body in a runner’s lunge, so that your right hand will be placed on the outside of your right foot. Your left hand needs to be directed towards the ceiling, so that the left side of your body will get more stretched. Try to stay into this position for 10-15 seconds. Then drive your left hand at the inside part of your right foot. Make a twist movement to the right and direct your right arm to the ceiling. Try to stay into this position for 10-15 seconds. Once you will be done with this side, switch sides, and repeat the same movements with the opposite side. Do not be afraid to do this stretch two to three times on each side.
- Roller Psoas Stretch
Psoas are defined as one of your deep hip flexor. If you want to stretch the same this is the right exercise. A foam roller will be needed for the same.
Start the exercise by placing the roller in a perpendicular position to your spine, and lay down on the same with the back of your pelvis. Be sure that you are not using the spine instead of the back of the pelvis. Drive your left knee to your chest, so that your right heel will stay on the ground. At this position you need to feel certain stretch on the front of your right hip. In order to enlarge the stretch, your right arm needs to be reached over your head, so that your left knee will be positioned slightly out to the left. Try to stay into this position for 30 seconds, then switch legs, and repeat the same movements with the opposite leg.
- Straddle Stretch
This exercise is a great way to strength your inner thigh muscles, because once your inner thighs became strength, your hip will be affected too.
Start the exercise by placing your body in a sitting position. Next what you need to do is open your legs as wide as possible until you feel a certain stretch in the zone of your inner thighs. If you are not feeling comfortable, try to sit on a pillow. In that way you lower the stretch. If this position is not good too, then you may stretch one leg at a time.
In order to increase the intensity of the stretch, drive your hands to the front. While you are doing this movement your back need to stay in a straight position and to hinge forward from your hips. Try to stay into this position for 20-30 seconds. Then you may make a round movement with your back, so that you will drive your head towards the ground. Try to stay into this position for another 20-30 seconds.
- Straddle stretch at the Wall
If you are addicted to long, hard workouts, then this stretch is an ideal one for you, and the same will target your inner thighs.
Start the exercise by laying down on your back with the body as much as closer to a wall. At this position your bum should be against the wall. Position your heels on the wall and strength your legs upwards. Keep your feet on a distance and drive your legs down to the wall towards the ground. As this you need to reach a straddle position. Try to stay into this position for 2-3 minutes, or longer if you can. When you are ready to release your legs, drive your legs together. Then bring your knees into your chest and drive them into one side so that your body will come into a fetal position. Try to stay into this position for a several breaths and then roll onto your knees. As this you have returned to the starting position.
- Figure Four
If you tend to stretch your glutes, automatically you are stretching your hips too. Thus perform this exercise if you want to have flexible hips.
Start the exercise by laying down on your back and position both your legs into the air. Then make a movement by placing your left ankle on your right thigh, so that the same will come above your knee. As this your body will shape number four and that is why this exercise is called figure four. Afterwards, clasp your hands around your left thigh and try to pull the same to the chest. At this position you need to feel a certain stretch on the outside of your left hip. Try to stay into this position for 20-30 seconds, switch sides, and then repeat the same movements with the opposite side.
- Seated Twist
If you are performing the seated twist exercise very often then you will free up your hips and improve the position of your spine.
- Lying Low Back Twist
This variation of twist is beneficial for your outside hips and thighs.