Are your Hips Tight?

 

Are your Hips Tight?

Try adding these two stretches to your exercise routine to help increase your hip flexibility. Often through daily activities such as prolonged sitting, driving, repetitive  forward bending, sudden increase in exercise intensity. A tight piriformis can not only cause tight hips but can directly cause an increase in low back pain. Holding each stretch for 30 seconds on both sides switching 3 times.

Piriformis Stretch

 Starting Position: Standing at table of hip height, place right leg on table with knee bent and the hip externally rotated so the outer low leg resting on the table. The standing leg is in parallel and the torso is square to the working leg .Hinge forward from the hips with the back straight and rest your hands on the mat. All motion comes from the hips, so the spine should not be curved or arched.  You can repeat this stretch reaching across to either side of the table.

piriformis stretch

Hip Flexor Stretch

Start in a lunge position. Keep your front knee at a 90 degree angle, keep your lower back straight, and gently push your hip flexor forwards while you lean back slightly.  You should feel a light stretch in your hip flexor. Hip flexor stretch

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