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Hip Stretches | 4 Moves That Will Help You Avoid Hip Injuries

When it comes to how often you loosen up your tight hip flexors, your hips don’t lie. Desk jobs and travel can’t help you avoid hip injuries, while Hip stretches do.

As we all know that running posture is essential to running. If the running posture is not correct, it will not only impact the effect of physical fitness, but also bring certain damage to your health. Especially in a long distance race, some runners are prone to get posture deformation and so on.

Running requires that you involve all parts of your body, including your head, shoulders, legs, arms and hands. Amidst all these, the hip plays a very important role as a fulcrum of the body.

It’s worth to mention that hip joint is the only joint connecting the trunk and the lower limb, which is of great significance to the coordination of the trunk and the lower limb.

At the same time, many runners have easily confronted with common hip problems, such as the tight hip capsule, the limited body movement, or the connective tissue around the hip and the limited muscle stretching. Lacking hip stretches may not only bring impact on the completion of running, but also increase the probability of hip injuries.

Therefore, it is important for runners to stretch and relax their hip flexors. The following four core actions are recommended to help you do the hip stretches. These four movements are specifically designed for stretching the flexor muscle group and the muscle groups including 6 deep gyratory muscles, psoas muscles, and latissimus dorsi muscles.

1. Flexor coxa muscle group stretching

Stand with one leg bow, right knee behind. Inhale, keep chest straight, abdominal muscles tighten inward. Exhale, push your body forward, head your hips forward until your hips feel stretched. Breathe in and relax a little. Again accompanied by exhalation, stretch hip in waves. According to this breathing method, repeat the hip stretches until the soft tissue of the hip feels more relaxed.

Continue to stretch the hip along the fascia chain in front of the body, inhale, while the right hand opens up, the bow waves to stretch the hip, the torso rises forward, and the back slightly bends backwards. Later Put your right hand down, inhale, relax and return to the starting position.

Continue to stretch the flexor along the chain of the body’s fascia. Keep breathing naturally, tilt the upper body to the left, and gently move to the right top hip. Inhale, relax, and return to the starting position.
Return to the upper left position and continue to twist the upper body by turning your chest upward. Lift your right hand up, palm toward the ceiling. Exhale and turn your arm.
Repeat until you feel physically free. To avoid hip injuries, hip Stretches should include the hip joint on the same side of the leg that stretches backwards, the groin on either side, the back, the hip on the other side and the shoulder on one side of the arm.

2. Gluteal muscle compound stretching

The starting position is to act like a bow. Buttocks sink, sit on the ground, the forelegs knee flexion, until the sole of the foot against the hind knee.
Put your hands on the ground in front of your body in a push-ups position, stretch your arms straight, and stretch your torso toward the top of your head.
Exhale, lean forward until the knee develops a slight stretch, then inhale, the spine moves up in segments, lifting the body torso.
Repeat step 3 until the body torso can easily bend toward the front of the body. When bending your body, you can also put your head down and put it on both hands. You can feel the body fluctuate slightly with the breath, which can increase the hip stretches effect.
Keep the buttocks on the ground as described in 1, place your hands on the ground in front of your body and stretch the torso slightly upward and outward alternately. This stretch relaxes the gluteus muscle and the lower back area so as to avoid unnecessary hip injuries.
Exhale slowly, turn your body back to one side of your hind leg, turn your hands with your body until your torso feels slightly stretched.
Turn the body back to the front, inhale, relax. Then exhale, turn back to the back leg again, turn back and repeat.
As the body relaxes, gradually increase the rotation. When you rotate, notice whether the reaction in different parts of the body is different, and if the movement in one direction is more limited, focus on the repeated stretching in this direction.
For this group of stretching movements, imagine stretching waves that travel up the spine to the top of the head, then down to the floor, and then wave back to the top of the head.

3. Psoas muscle stretching

Follow the end position of the front action and lift the body torso; exhale and stretch the torso outwards toward the top of the head.
Turn right backward, right forearm on the ground, left arm on the right floor, exhale, try to expand the psoas muscle and side fascia chain.

4. Latissimus dorsi stretch

Then in the upper position, inhale, lift your left arm over your head and exhale.
The body torso flips toward the ceiling, chest up, exhale simultaneously, and the left arm continues to stretch outward. Turn the wrist so that the palm of your left hand is upturned.
Good stuff recommendation
This book is separated by head and neck, shoulder, arm, back, chest, core, upper leg and lower leg. And if you are tired of the repetition of yoga, then the stretch book <1,500 Stretches: The Complete Guide to Flexibility and Movement> is a good choice for you
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