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5 Top Tips To Banish Hip Stiffness FOREVER!

14 February, 2017

by Daphné Liot – Specialist Personal Trainer and Movement Coach

Why are my hips so stiff?

Hips are the origin of many basic human movements: walking, running, going up and down stairs picking things up from the ground, kneeling and squatting are just a few examples of activities that require good hip mobility.

If you spend a lot of your time in a sitting position, for example – working at a desk, commuting, using your laptop, then you probably have tight hip flexors which can lead to movement issues.

 

How can I increase my hip mobility?

Below we have broken down each exercise into a step by step guide with start and finish position images. However all the exercises are in the following video if you’d rather watch and do the exercises along with Daphné. Make sure you warm up first!

Once you’ve warmed up, try these 5 fantastic stretches, always relax into the stretch GRADUALLY, don’t rush the it.

1) The Butterfly

  • Sit on the floor with your back straight.
  • Bring the soles of your feet together. Your knees should bend
  • Hold on to your ankles and pull your feet towards your pelvis.
  • Bring your knees up and down, slowly, until you feel a stretch, and repeat 8 to 10 times.

 Start

Finish

2) Travelling Butterfly

  • Sit with your legs straight in front of you, with the soles of your feet together
  • Lift your bum from the ground and bring it close to your feet, to your butterfly stretch.
  • Repeat 8 to 10 times in a slow motion.

Start

Finish

3) Frog

  • Facing the ground, bend your knees wide. Don’t force it, the “split” will feel more comfortable and your range with increase with time.
  • Rock gently back and forward.
  • Repeat 8 to 10 times in a slow motion.

Start

Finish

4) Kneeling Lunge

  • Start with one knee bent on the floor behind you and the front leg bent in front of you
  • Face forward with your hips and keep your back straight.
  • Lean your way into the stretch until your front knee is above or slightly in front of your foot
  • Gently push through your front foot to go back to the starting position.
  • Repeat 8 to 10 times in a slow motion and swap legs.

Start

Finish

5) Kneeling Lunge with Bent Knee

  • Start in a kneeling lunge position, front knee above your foot
  • Bend your back leg to pull it towards your bum, gently. Hold for 20 to 30 seconds.

Book a Personal Training Session with Daphné by calling 0203 151 2345 or Click the BOOK APPOINTMENT button at the top of the screen!