5 Must Do Hip Exercises That Ease Pain and Prevent Injury

Breaking out of  a Routine

Often, I talk with my clients about how breaking out of a regular daily routine can help someone realize how out of shape they are.  For example, taking a ski day after months of working non-stop without much exercise, or taking up tennis after a 5 year lapse.
This weeks tips are exercises you can do so that when you do finally break out of your normal work- life routine, you can be ready to ski the slopes with abandon, tee off on your golf game, run sprints around your friends, or serve with reckless abandon to your opponent on the other side of the tennis court!

It’s all about being flexible and strong in all the muscle groups of our bodies. Today we focus on the hips.

Why Hip Stretches are So Important

The hip is the largest joint in the human body. It supports most of the body’s weight and is key to maintaining balance. Because the hip joint and hip region are so crucial to movement, arthritis and bursitis in the area can be especially painful.

Chronic hip pain is more prevalent as the body ages, but there are various exercises and lifestyle changes you can introduce to treat  painful  and or weak hips.  Follow these steps to help prevent and reduce hip pain and importantly to keep you limber and strong for those times you want to cycle out of the box and play hard.

 Hip Flexor Stretch:

Get into proposal position with your right knee on the floor and the left leg bent at a 90-degree angle with your hands on your hips. Place a firm cushion—such as a Bosu ball,  that’s found at most gyms, or a stack of towels—underneath the right knee. Engage your abdominal and butt muscles and tuck your pelvis slightly and press forward through your hips. “You’ll immediately feel a stretch in the front of your right hip. Gently glide forward and back 5 times, alternating deepening and easing off the stretch. Do 5 reps. Switch legs and repeat.

 Hip Flexor Stretch:

Remain in the same proposal position with your right knee on the floor, your left leg bent at a 90-degree angle and your pelvis pressed forward to stretch the front of the hip. Reach your right arm up to ceiling. Bend your spine slightly to the left. Straighten to return to center. Do 5 reps. Then switch legs and arms.

Hip Flexor Stretch:

Go back to proposal position with your right knee on the floor and your left leg bent at a 90-degree angle with your hands at your hips. Draw a circle with your hips, counterclockwise 5 times and then clockwise 5 times.

Glute Bridge

Lie on your back with your knees bent and feet flat on the floor. Place your feet close to your butt. Engage your abs, which will flatten your low back to the floor and tilt your pelvis slightly. Pressing your heels into the floor, lift your butt, followed by your lower back and then your mid-back up as if you were peeling them off the floor. Lift until your thighs are parallel with the floor, keeping your shoulders, hips and knees in line. Keep your abs engaged throughout the lift. Slowly lower back down the floor in reverse order (your mid-back, then lower back and finally, your rear). Do 10 reps.

Pigeon Pose

Go into a downward dog pose. Extend your right leg high in the air behind you, and then bring your right knee forward to rest near the right edge of your yoga mat. Take your left leg straight back behind you and level your hips. Hold for 15 breaths.

Next Week check your inboxes on Wednesday. Don’t forget the Lose Your Waist Wednesday edition is jam packed with ways to help you reduce that dreaded middle.

Congratulations to January’s 30 Days to Lean Members.
24 members lost 224 pounds. Best part: healthy, happy, and on their way to continuing to do what they want to do for a long- long time!

Congratulations to both Ph I and PH II 30 Days to Lean Members who are continuing to lose lots of weight! Details at  the beginning of next month, so stay tuned these members are getting healthier and leaner by the day! You can too!rckuhns

Next Lean: March 7th.

All My Best,