This week is an area I’m trying to really work on for myself – it’s the HIPS!
A region that many complain about feeling tight or clunky. But I’m afraid it’s not as simple as a couple of muscles loosened off and you’re good to go. The hips are one of the most mobile joints in the body and so we need to work within all those different ranges of movement to keep that fluid feeling in there.
☆ BOX PIGEON STRETCH
(This will require a box, bed, or table of a decent height – roughly mid thigh range.)
Bring one leg and place it on the box, ideally as close to 90° as comfortable, keep your foot flexed (feet are NOT pointed).
The other leg will be straight behind.
Keep your hips square and facing forwards.
Hinge from the hips forwards, making sure to keep that back straight.
When you are done slowly bring yourself out of the stretch with control. .
Start with your legs separated and knees bent.
Twist your knees over to one side, this is your starting point. Here again, the ideal position, if doable and comfortable is roughly 90° at both knees.
(If this is not possible you can start with your knees in closer to the body to take some strain off the joint.)
Easier version – hands are behind the back helping to prop you up.
With control take your knees across to the other side landing in the same angled position as before.
Work through side to side with control.
Harder Version – take your hands off the floor but make sure you are bracing through your abs to keep good form in your lower back.
☆ HIP ROCKBACKS
Start on all fours, lengthen one leg until it is out straight, keep foot flexed.
Keep your back straight and use your arms to help push yourself backwards until you can feel a lengthening through your groin region.
If this is too much, bend your knee slightly on the straightened leg which will take some pressure off.
Perform Hip rocks backs for roughly 30 secs or roughly 5-6 breaths.
Whereas the pigeon stretch and 90/90 you are aiming for up to a minute if possible.
Always work with what your body is saying, don’t push for the whole minute if that is too much for now.
Remember be sensible, if any of these movements hurt or really aggravate underlying conditions don’t do them.