In any sporting discipline, stretching is a tremendously important task and, paradoxically, one of the most ignored . Perhaps it is the fault of laziness, which makes it difficult for us to reserve 10 minutes after training to perform these muscular movements; We always want to go straight to the shower to relax. However, are essential to maintain muscle tone that prevents pain, discomfort and, ultimately, injury .
Today, from TiendaCulturista , we are going to propose a series of stretches specifically designed to loosen and unload the hip area , a part of the body that does not receive all the attention deserves. In fact, the current lifestyle, in which most of the day is usually spent sitting , contributes negatively to the appearance of problems in that area.
The hips: a forgotten but essential area
The hips are a fundamental part of our body, since their main function is unite upper body with lower body and play a essential role in any physical activity , however slight. The truth is that we do not usually take them into account when training and exercising, perhaps due to the fact that their task goes quite unnoticed , hidden behind the spectacular nature of the arms lifting a great weight or the legs running at high speed.
There is a very tangible reality in the world of sports, mainly in fitness, referring to decompensation that arises when a person focuses only on those most striking muscles, forgetting about the rest. Today’s text is intended to prevent this from happening by focusing on how to maintain optimal hips .
As already said, it is not just We tend to ignore this area of our body, but instead lead a life in which the hips are flexed, with tension, for much of the day. Let’s think about how many hours we spend sitting, and let’s focus on how are the muscles of the hips during these periods. It seems obvious that they need to stretch from time to time, right?
The exercises that we will propose below have been designed precisely to meet this need. You can do them as many times as you want , since they are only stretches that do not force the area. It is best to practice this routine in the morning and after training, as a minimum, to quickly notice the benefits it brings. You will feel your hips much more free of tension , which will have direct benefits for your back, your lumbar and your physical well-being in general.
Routine of stretches for the hips
Exercise 1. Get in a quadruped position (on all fours) and stretch one of your legs completely to the side, supporting the sole of that foot on the ground. The stretch consists of bringing your hips back, keeping your back straight as much as possible, noting that the adductors and hip muscles are stretched. Hold for a few seconds, return to the starting position and repeat the movement 10 times on each side.
Exercise 2. Get into a high plank position; that is, the hands and the tips of the feet resting on the floor, with arms and legs fully stretched and forming a straight line from the heels to the shoulders. The exercise consists of bringing your left foot forward, resting it right between your hands, at their height. Hold for a few seconds and return to the starting position; repeat the movement with both feet.
Exercise 3. Lie on your back, with your knees bent and the soles of your feet flat on the floor. The stretch consists of lifting your hips toward the ceiling as far as you can, forming an ascending diagonal line from your head to your knees. Hold for a few seconds, return to the starting position and repeat the movement.
Exercise 4. Get into a quadruped position (on all fours), with your knees and forearms resting on the ground. Open your legs in such a way that your knees are supported with a width greater than that of your hips, without straining the muscles too much. Keeping your back straight, bring your hips back as far as possible, hold for a few seconds and return to the starting position. Repeat the movement.