Stretching after exercise is very beneficial to people, and the purpose of each stretching action is different. Some stretches the buttocks , some movements stretch the legs, but what are the hip stretching movements? Some people still know what movements there are. So, what are the hip stretching exercises? Let’s take a look below!
Pigeon Pose
Pigeon Pose is a classic movement in yoga, which is good for the hip muscles. It is a very good action to stretch and improve hip flexion and external rotation range of motion.
Choose a yoga mat, then bend one leg at the knee and hip at 90 degrees in front of you, and extend your back leg backwards and straighten naturally. Keep your trunk upright, lean forward, and increase the angle of hip flexion. When you feel a stretch in your gluteal muscles, stay in this position for 20-30 seconds and perform static stretching. Keep your breathing even, don't hold your breath during stretching, and don't do it too violently.
The pigeon pose, which is traditionally performed directly on the ground, may be very uncomfortable for people with poor hip joint mobility and too tight front hip joints. The posture will be twisted and twisted, and it will be accompanied by knee problems. Discomfort or lower back discomfort. At this time, it is recommended that if your hip joints are tight and uncomfortable, and you cannot sit down, you can place yoga bricks under your hips to increase the height, which may be more comfortable. If your hip joints are tight, your feet behind you are tight, or you have pressure on your lower back, try doing them at a table or bedside. The angle between the calf and the thigh should not be so large (90 degrees). You can reduce the angle so that the calf is closer to the groin.
Kneeling position, left and right kicks
Do 20 times on each side, 3 groups. Kneel with one leg on a bench or the floor, with your arms as support. The leg that needs to be kicked back is slightly off the ground. Keep it in the air during the movement, and your back should be kept straight. Do not bend down. Note that when kicking backwards, the buttocks are brought forward and the buttocks are tightened, rather than relying on the legs to be stretched backwards. Maintain even breathing throughout the whole process, and only switch sides after completing one side.
Climbing stairs
The action of climbing stairs can exercise the muscles of the whole leg, exercise the buttock muscles, and make it easier to diet. Climbing stairs is simple and saves money, but the effect is almost the same as spending money to go to the gym. It can burn calories and exercise at the same time. In addition, if you take the stairs, taking 2 steps at a time can activate the thigh and buttock muscles, resulting in a better firming effect.
Wall pushing
A very convenient exercise, whether at homeYou can do it at any time in your home or company, or even in a place with walls. Put your legs together, put your hands on the wall, straighten your legs, stretch your hips outward for 10 seconds, and then move closer to the wall for 10 seconds. It can be repeated several times each time. If you persist, it can not only sculpt the hip curve, but also exercise the abdomen, which has the effect of tightening the abdomen.