All posts tagged: hips

“If you want to move better and have more lower body freedom you need to start training your flexibility and it all starts in the hips”: A movement expert suggests five moves for hip mobility

“If you want to move better and have more lower body freedom you need to start training your flexibility and it all starts in the hips”: A movement expert suggests five moves for hip mobility

Published by skeptic

Sitting for long periods, overtraining, running and cycling—especially without warming up properly—can all contribute to tight hips. This tightness is often caused by tension around the hip flexor muscles, which, if unaddressed, can lead to a reduced range of motion, limited mobility and an increased risk of injury. The good news? You can improve hip flexibility without spending hours stretching. According to Tom Merrick, also known as the Bodyweight Warrior, you only need these five drills to make a difference. Merrick, a calisthenics expert and fitness coach known for his strength and flexibility workouts, says: “These five stretches will have all essential ranges of the hip covered and can be applied from beginner to advanced.” How to do Tom Merrick’s stretch workout For detailed instructions on each exercise, watch Merrick’s longer YouTube video. In it, Merrick also recommends testing your flexibility by holding a lower-body position, like a deep squat, before starting the routine, then performing the position again afterward to highlight the difference the stretches can make. “If you want to move better and …

I had a lower-back injury and wonky hips, but this post-run core workout kept me running pain-free

I had a lower-back injury and wonky hips, but this post-run core workout kept me running pain-free

Published by skeptic

Many people fall in love with running, but if you want to keep running for years to come it’s important to develop a strong body, especially in your core. A strong core can also improve your running form which is great for performance as well as avoiding injury. When I began running consistently, I had a lower-back injury and wonky hips so I quickly learned about the importance of core workouts. At that time I had an amazing coach who incorporated this quick post-run core workout into my running routine so I could remain healthy, pain-free, and mobile. This core workout is well-rounded and promotes strength, stability, and mobility in all the right places so you can keep running injury-free for as long as your heart desires. The workout doesn’t require any equipment and can be done anywhere you have the space to lie down. It consists of performing two sets of 20 reps of five movements. Depending on your ability level you can do five reps, take a short rest, and repeat until you …

A Pilates instructor says this 20-minute workout will strengthen your hips and boost flexibility

A Pilates instructor says this 20-minute workout will strengthen your hips and boost flexibility

Published by skeptic

If tight and achy hips sound familiar, then it’s worth using at-home Pilates workouts to boost your flexibility and strength. A workout like this one, whic focuses on building stability and flexibility in your hip muscles, helping you move more freely and avoid injury. It’s created by Jakarta-based Pilates instructor Mira Hassan, who runs one of Fit&Well‘s favorite Pilates YouTube workout channels, Flow with Mira. Hassan explains that training the muscles supporting the hip joints can relieve tightness and tension, while strengthening and stabilizing the pelvis. This is crucial for balance, posture and everyday movement. This 20-minute workout doesn’t require any equipment, but all the moves are floor-based so a cushioned Pilates mat, like this extra thick top-rated one from Amazon, will support your spine. How to do Mira Hassan’s 20-minute hip workout 20 min Pilates Hip Workout – Hip Strengthening Exercises for Beginners – YouTube Watch On Why do you need to stretch and strengthen your hips? “Our entire body is interconnected, so if you have tight or weak hips, it’s likely this will …

I did this one exercise every day for two weeks and it improved my posture and relieved my stiff hips

I did this one exercise every day for two weeks and it improved my posture and relieved my stiff hips

Published by skeptic

Sitting at a desk for hours or looking down at your phone can take a toll on your posture, shoulders and upper back. My job is very sedentary and by the end of the day I often find my shoulders creeping closer to my ears, with my lower back aching. As I near 40, I know this daily strain is probably not doing me any favors. I wanted to explore whether there’s an exercise that could help. Prone cobra is a pose often included in the yoga, circuits and Pilates classes I attend. It’s similar to the classic yoga cobra pose but has some added core-strengthening properties (see below for a full explanation on how to do it). I wondered if regularly practicing this move could improve some of my back issues. I decided to add prone cobras to my upper body workouts for two weeks to see if I could strengthen my back and ease some discomfort. I aimed to do 30-60 seconds of prone cobra holds, five times, with a one-minute break in …

Strengthen your abs and hips with this 10-move Pilates workout that’s perfect for beginners

Strengthen your abs and hips with this 10-move Pilates workout that’s perfect for beginners

Published by skeptic

A strong core takes the pressure off your spine and hip joints, which can increase stability and balance. It can also help to reduce arthritic pain and prevent further joint damage. That’s one of the reasons why Pilates is such a great way to exercise. It has a focus on core training, with a collection of exercises that scale from beginner-friendly to requiring Olympian core strength, and a step-by-step series of progressions that will get you from point A to point B. It’s an excellent way to gradually build strength in your abs and hips, which are both part of your core. And you don’t need expensive equipment to do it either. In this 15-minute circuit by Mira Hassan, who runs the YouTube channel Flow with Mira (one of the best Pilates YouTube channels), you will do 10 floor-based moves all using your own bodyweight. Throughout the session, Hassan encourages you to focus on your breath as she describes how to do each exercise with good form, and which muscles you are working. “In this …

Tight hips? A yoga expert reveals her five favorite poses to reduce tension and boost mobility

Tight hips? A yoga expert reveals her five favorite poses to reduce tension and boost mobility

Published by skeptic

Tight hips can be caused by a number of things, from sitting at a desk for hours each day to regularly hitting the gym. This tightness comes from tension around the hip flexors, a group of muscles at the top of the thighs that connect the legs and hips. Not only do tight hips feel uncomfortable, they also increase the risk of injury and limited mobility later in life. The good news? Even if you spend most of your day sitting, there are yoga poses you can do to keep your hips healthy and happy. Yoga teacher Mary Goodsell has shared five poses to release tension and improve hip mobility so you can move more comfortably. Five yoga poses to release tension in your hips 1. Child’s pose “Child’s pose is a beginner-friendly hip stretch that’s great for easing tension through the hips and into the lower back,” says Goodsell. Kneel on the floor and sit your hips back so your butt rest in between your heels. If you find this position too intense, place …

A physical therapist says these are the three stretches you should be doing to release stiff hips after a lower-body workout

A physical therapist says these are the three stretches you should be doing to release stiff hips after a lower-body workout

Published by skeptic

After an intense lower-body workout, I find my hips begin to feel stiff and the muscles tighten if I forget to stretch, restricting my range of motion. While sore muscles can be somewhat satisfying at first—particularly after a heavy weight lifting session—it soon wears thin when you experience aches and pains every time you sit down and stand up. Thankfully, there are some really easy stretching exercises you can use to loosen your stiff muscles and alleviate your post-workout aches. I asked physical therapist Stephanie Clark what she does when she’s feeling the effects of a lower-body workout the next day. You can run through these stretches in under five minutes and repeat if necessary. Your hips, glutes and thighs will thank you for it. About our expert About our expert Stephanie Clark Social Links Navigation Physical therapist Stephanie Clark competed in elite-level competitive gymnastics which sparked her interest in pursuing physiotherapy as a career. After studying kinesiology at Simon Fraser University (SFU) in Canada, she went on to complete her masters degree in Science …

A run coach says these seven stretches will “fix your tight hips” and improve your running form

A run coach says these seven stretches will “fix your tight hips” and improve your running form

Published by skeptic

If you spend hours at a desk or driving, you probably have tight hips. This tightness can significantly impact your running performance, affecting both your form and speed. The more time you spend sitting the more contracted your iliopsoas—the strongest group of muscles in the hip flexors—becomes. As these muscles shorten, your stride may also shorten, disrupting your natural gait. This imbalance can lead to other muscles overcompensating to stabilize your body, increasing the risk of injury. If this sounds familiar, it’s time to incorporate some hip stretches—like the ones below by athlete and running coach Yana Strese—into your fitness routine. How to improve tight hips Strese recommends doing these seven exercises either before or after a run to stretch your hip flexor muscles and mobilize your joints. No equipment is needed for this workout and she suggests doing two sets of each move. It’s a good idea to strengthen the muscles in this area too. Try doing these hip-strengthening exercises regularly as well, to keep the muscles healthy. Why tight hip flexors are bad …

“A little goes a long way”: Open your tight hips in just 15 minutes with Yoga With Adriene’s latest routine

“A little goes a long way”: Open your tight hips in just 15 minutes with Yoga With Adriene’s latest routine

Published by skeptic

This 15-minute yoga sequence from Yoga With Adriene is the perfect remedy for tight hips. Combining gentle stretching and muscle activation, this restorative hip release practice will bring mobility and ease of movement to these joints. The sequence is billed as a morning hip release, and while it would certainly be a lovely way to begin your day, you could also give it a go at other times of day. I plan to use it in the evening after a long day sitting at my desk, and I may try it after a run when my hips are feeling particularly tight from the repetitive movements of running. With more than 12 million subscribers, Yoga With Adriene is hands down the most popular yoga YouTube channel, and for good reason. Adriene Mischler’s mellow, friendly teaching style combined with well-planned sequences make her restorative yoga videos a joy to follow. I enjoy her easygoing and spontaneous approach and always come away from a session feeling deeply relaxed, with a sense of balance restored. Watch the video and …

I’ve been running for 20 years and the pigeon is my favorite stretch for tight hips

I’ve been running for 20 years and the pigeon is my favorite stretch for tight hips

Published by skeptic

Tight hips are a problem many runners suffer from. Running involves the shortening of the hip flexor, the muscle at the front of your hip joint that pulls your leg up as you take a stride. If your hip flexors rarely get stretched out, this can lead to them becoming chronically shortened and uncomfortably tight. This can be exacerbated by long periods of sitting. So it’s great to have a go-to stretch that can release some of that tension and improve mobility. I’ve been running for 20-odd years and the pigeon stretch is my all-time favorite remedy for tight hips. I was introduced to it in yoga and Pilates classes, and found it helped with my perennially tight hips from running. Master trainer at The Gym Group, Jenni Tardiff, also recommends this stretch and for runners in particular. “Stretching the hip flexors out can release any tension stored within the muscles and increase the range of movement within the hips,” says Tardiff. The pigeon stretch can also release tightness in the glutes, which can improve …