Try these three to reduce hardness in your lower body and unlock tight hips using tested hip-opening exercises. I am a personal trainer, and I come back to these exercises, whenever I have been sitting on my desk for a very long time or overdone it in the weight room.
You only need to spend a few minutes on each, and you do not need any tool; I recommend a luxurious mat from my best yoga matte guide, however, as you will spend some time on the floor.
You should not take more than 10 minutes to improve mobility on the spot-although I recommend using these tricks at least a few times a week, if you want to see long-lasting changes over time.
If you are currently injured, I recommend speaking with a qualified medical professional, such as your doctor or physio, first.
Why mobility practice?
Unlike stretching, dynamics drills your joints through a full range of motion, which affects the quality of your movement mechanics. Developing muscles flexibility is all good and well, but if you cannot move properly to stretch your body, it will not you get it.
Mobility means using a combination of movement, strength and control. When regularly performed and in combination with stretching, your body is more likely to be hurt and proof as your age, helping you to do activities you love for a long time.
I have kept the final stretching vs. mobility guide together to help decide how I have achieved my warm-up and cool-down routine. This routine is pro stretching and mobility, prepating and prime those tight muscles and joints to improve exercise and functional fitness.
1. frog
“Frogs” strengthens their quads and hamstrings, both muscle groups that attach to the hips. Through the flexion and extension of the hip and knee, you will work to the front and back body, but the most important thing is that deep squat opens the hips, lower back and waist.
The more your hamstring opens, the more you can be able to bring your feet together. Just remember to avoid your knees collapsing inward.
2 sets of 8-10 representatives
- Sit in a low squat with your feet wide than shoulder-width and pointed to the toes outwards
- Keep your hands together and press your elbow on your knee insides, driving out the knees with your toes
- Start with a glorious chest, straight back and relaxed shoulders
- Bend your knees and lift your butt in the air, then reduce your chest towards the floor
- Hold for a few seconds, then down your butt in the initial position and raise your chest again.
2. Traveling pigeon
The travel pigeon pigeon has a more knee -friendly variation on the currency. You can perform it from the sitting position and choose to stay there, or pick up your butt and start moving back and forth to do your hips hard work.
3 sets of 8-10 representatives
- Start sitting with hip-width with knees and legs on your mat
- Create a long, long spine with relaxed shoulders – no hump!
- Put your hands on the mat behind your hips
- Place the outer edge of your right foot on your left knee and gently press your knee to open your hip. For a deep stretch, walk your left leg close to your butt
- Raise your butt about one inch from the floor, then move your hips forward, as far as you can pick up your heel away from the mat
- After this, push your hips back in the initial position
- Reduce your butt for the mat.
3. Internal hip rotation leg lift
Internal hip rotation can improve your hip health ten times. Your hips rotate internal and externally, which depends on the movement you are being. While we focus more on external rotation- therefore, hip-Inauguration Exercise – Internal rotation actually increases the range of speed as we give credit. I recommend both to develop optimal hip function.
2 sets of 8-10 representatives
- Lie on your stomach, relax on your elbow with your feet
- Make your right knee with your knee on your mat, make a 90 degree angle with your leg
- Press your knee lightly in the mat, then lift your right leg away from the mat as much as you can
- Stop, then reduce your leg on the mat
- Once you complete all the representatives on one side, switch to the sides
- For a deep stretch, place your knee on a block.
Go slowly and with control to improve your mind-mind-minded connection. If you experience special areas of tightness, go to them, breathe peacefully. If you reach more than 6/10 for pain, stop and relax.
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