Hip Stretches to Improve Range of Motion

ketlebell-squat

You can never receive the full benefits of lower body exercises if your hips are tight and tense, and you will feel unbelievably sore the day after intense exercises if you don’t work on keeping your hips loose and limber. Tight hips will also increase the probability that you will develop conditions over time, as well. To avoid all of these complications and get the most from your everyday exercise, try a few of these stretches:

Couch Stretch

To start, find a wall and get down on your hands and knees. Move your left knee to the wall so that the shin and the top of the foot touch the wall and the knee is at the apex of the wall and the floor. Bring the right foot up so the sole of the foot is planted into the ground and the knee is at a 90 degree angle. Stand up so that your back is parallel to the wall and you can see the opposite wall. Hold for 30 seconds and switch sides.

Table Hip Stretch

Find a table that is slightly lower than your waist. Bring your right leg up and put your calf on the table so that it is parallel to the floor. Keep your torso straight and engage your core to stay stable. Keep mild pressure on the leg and try to keep it as flat on the table as possible. Hold for 30 seconds and then switch sides.

Kettlebell Squat

Flip a kettlebell upside down and hold it by the “belly.” Lower into a squat with your toes turned slightly outward. Hold the squat when your elbows are just inside of your knees. Use your elbows to drive your knees outward gently, increasing the stretch on the adductors. Hold for about twenty seconds, or as long as possible. Rest and repeat as desired.

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