RESOURCES
3 Stretches to Relieve Hip and Lower Back Pain and Improve Flexibility
Hip pain is a common issue that can hinder daily activities and overall quality of life. Incorporating targeted stretches into your routine can alleviate discomfort and enhance flexibility. Here are 3 effective stretches to consider:
1. 90/90 Stretch
The 90/90 stretch targets both internal and external hip rotation, addressing tightness and improving mobility.
How to Perform:
Sit on the floor with your right knee bent at a 90-degree angle in front of you and your left knee bent at a 90-degree angle to your side.
Ensure both thighs are resting on the ground, and your torso is upright.
Lean forward over your right leg to deepen the stretch, holding for 20-30 seconds.
Repeat on the other side.
Benefits:
Enhances hip mobility.
Reduces lower back strain.
Prepares hips for dynamic movements.
2. Long Lunge with a Twist (Perfect Stretch)
This dynamic stretch opens the hip flexors and incorporates a spinal twist to engage the core and improve overall flexibility.
How to Perform:
Start in a standing position.
Step your right foot forward into a lunge, ensuring your knee aligns over your ankle.
Place your left hand on the ground beside your right foot.
Twist your torso to the right, extending your right arm toward the ceiling.Hold for 20-30 seconds, then repeat on the other side.
Benefits:
Stretches hip flexors and quadriceps.
Enhances spinal mobility.
Engages core muscles.
3. Face-Down Frog Stretch with One Leg Extended
This stretch focuses on the inner thighs and groin, areas often contributing to hip tightness.
How to Perform:
Begin on all fours in a tabletop position.
Extend your right leg straight out to the side, keeping it in line with your hip.
Slowly lower your hips back toward your left heel, feeling a stretch in your right inner thigh.
Hold for 20-30 seconds, then switch sides.
Benefits:
Targets inner thigh muscles.
Improves hip abduction.
Enhances overall hip flexibility.
Incorporating these stretches into your daily routine can significantly reduce hip pain and improve flexibility. Consistency and proper form are key to achieving your best results.
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