Weak hips are associated with back and knee issues. If your hips aren’t strong and effectively able to stabilize your pelvis while walking, running or playing sports, your knees and back will often suffer. With that said, hip mobility and flexibility are just as important. If your hips are tight, that is also associated with knee and back pain.
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Start with a 20-minute walk to warm the tissues and then try the following stretches throughout the week.
Position one foot forward with your knee over your ankle and place the other leg behind with your knee resting on a mat.
Position yourself with the back leg extended behind as much as possible so you can feel the stretch in the front of the same hip.
Focus on pressing the hip forward for 30 seconds plus.
Variation – Take your hands to the inside of the front knee with both hands in contact with the ground. Allow the front leg/knee to fall laterally a few inches so the front knee flops to the side and the inside of the foot lifts so only the outside of the foot is touching the ground. Continue moving out and in for 30 seconds plus each side.
Sit with legs crossed and then take one foot and place it to the outside of your opposite leg and hug the knee towards your opposite shoulder.
Sit up tall with an elongated spine.
Part B – To intensity the stretch, allow your top leg and upper body to fall forward as you feel a deeper stretch in your hip. Don’t force the stretch and feel free to reposition the legs to find a more comfortable position if you feel any pain or tension.
Hold for 30 seconds plus each side.
Glute Wall Stretch
Start on your back with your knees bent and feet on a wall.
Position one leg so that the bottom of the foot is in contact with the wall and the knee is at 90 degrees.
Cross the other leg over so that the ankle is resting on the thigh.
To make the stretch less intense, move your buttocks further from the wall.
To make the stretch more intense, move your buttocks closer to the wall or lightly press the crossed leg away.
Hold 30 seconds plus each side.
Groin Wall Stretch
Start in a seated position with your back pressed against the wall.
Bring the soles of your feet together and let your knees drop towards the floor. Maintain a long spine.
Start by pressing your inner thigh into your elbows. Hold for 2 breaths. Then pull your thighs away from your elbows towards the floor. Hold for 2 breaths. Then relax for 2 breaths. Repeat 5-10x.
Yours in health & fitness,