All posts tagged: hips

“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

[ad_1] 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 …

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

[ad_1] 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 …

A Pilates instructor recommends doing these five moves to strengthen your whole body and mobilize your hips

A Pilates instructor recommends doing these five moves to strengthen your whole body and mobilize your hips

[ad_1] Pilates is a great way to build a stronger, more mobile body. It’s also a top option if you’re exercising at home, with virtually no equipment needed for a mat-based session.  Take this 20-minute routine from Pilates instructor and Shape Pilates founder Gemma Folkard, for example. It promises to strengthen your entire body, mobilize your hips and more with just five bodyweight moves.  All you need to do is unroll your yoga mat and get started.   How to do Gemma Folkard’s full-body Pilates routine Triceps dip with leg raise x6-8 Oblique crunch with hip-opener and leg rainbow x6-8 Spine stretch with leg extension x6-8 Lunge with arm raise x6-8 Lunge hold with arm raise x12 Perform the moves above as a sequence. Each one is designed to flow into the next, so try to transition smoothly between them without breaks. Look below for instructions and video demonstrations to help you execute each one correctly.   Complete the entire sequence on one side of your body, take a few deep breaths, then repeat it …

Do you have tight hips? Here are two quick ways to test and two stretches you can do to help

Do you have tight hips? Here are two quick ways to test and two stretches you can do to help

[ad_1] Got tight hips? You might be suffering from ‘adaptive shortening’. This happens when we sit down for long periods, which encourages our hip flexors to stay in a relaxed, shortened position. These muscles then become weaker and shorter, which leads to that tight hip feeling. Thankfully, there are ways to identify and fix this problem. We spoke to Calum Fraser, a physiotherapist, CEO & owner of Advantage Physiotherapy, who outlined the best ways to test your hip mobility and two of the best hip stretches you can try to improve it. Calum Fraser Social Links Navigation CEO & Owner of Advantage Physiotherapy Calum Fraser is an Australian physiotherapist with 19 years of experience. He is the CEO and owner of Advantage Physiotherapy. His consultation practice extends to national and international sporting teams and multinational corporations, where he advises on injury management and prevention strategies. How can I test my hip mobility? 1. Thomas test: Lie on the edge of a flat bench with one leg hanging toward the ground and the other closely hugged …

I tried this seven-minute yoga routine and it immediately reduced tension in my hips and shoulders

I tried this seven-minute yoga routine and it immediately reduced tension in my hips and shoulders

[ad_1] There are a few areas of my body, such as my shoulder, lower back, and hips, which are stiff and achy almost all of the time, especially during the working day when I spend a lot of time sitting down. Francine Cipollone, better known online as Yoga With Bird, recently shared a yoga routine that piqued my interest because it only takes seven minutes, but promises to immediately relieve muscle tension. I find it hard to make the time to stretch properly, but seven minutes of yoga feels very doable, so I decided to give it a go during my lunch break.  Plus, the routine is completely equipment-free, so it’s easy to do at home with a yoga mat or a towel. Watch Yoga With Bird’s seven-minute yoga routine One of the many benefits of yoga is that it can help with your mobility and flexibility, and that’s certainly what I found with this routine.  The routine starts with a ‘happy baby’ pose, which felt great in my hips, opening up the joint and …

I struggled to achieve full range of motion in my hips until I tried this one hip-loosening stretch for five minutes a day

I struggled to achieve full range of motion in my hips until I tried this one hip-loosening stretch for five minutes a day

[ad_1] Tight hips can be uncomfortable and hard to live with, but there are some great exercises to stretch out the area. I particularly struggle with discomfort up the sides of my hips and limited range of motion, so I decided to incorporate a five-minute stretch into my day to tackle the issue. The stretch I chose is the reclined hip stretch and it can be done before you even get out of bed in the morning. I just kick off my covers first thing and take five minutes to do this stretch. I also spoke to a physiotherapist to make sure I was doing it correctly. “A reclined hip stretch, also known as the reclined pigeon pose, is a fantastic way to enhance hip mobility,” said Calum Fraser, a physiotherapist, CEO & owner of Advantage Physiotherapy. “Some signs of tight hips include discomfort in the hip or surrounding areas, limited range of motion, and difficulties performing day-to-day activities like climbing stairs or sitting for extended periods.” Calum Fraser Social Links Navigation CEO & Owner …

A mobility expert says this is the one move he “would do every day” to open up tight hips and loosen a stiff spine

A mobility expert says this is the one move he “would do every day” to open up tight hips and loosen a stiff spine

[ad_1] If, like me, you spend a lot of your day sitting at a desk, it’s likely your hips and spine sometimes feel tight. Working from home, I like to combat this by sprinkling in some stretches throughout my day—and this week I’ve found a new favorite.  This move is a mixture of squat-to-stand and deep squat rotation stretches and comes from strength coach and mobility guru Seth Crowell.  He recommends trying 10 repetitions as part of your next pre-exercise warm-up, or using it as a quick way to break up your 9-5.   How to do Seth Crowell’s mobility move By combining two moves into one flowing sequence, Crowell’s move works multiple joints including your hips, shoulders, knees, and spine through a wide range of motion.  I tried the move myself and found it opened my hips as I sank into the initial squat position, then delivered a deep hamstring stretch when I straightened my legs. The squat rotation also offered an enjoyable spine stretch as I twisted to reach upwards, loosening up my tight …

An expert says you should strengthen your hips rather than just stretching them to “sort out tight hips for good”

An expert says you should strengthen your hips rather than just stretching them to “sort out tight hips for good”

[ad_1] If you spend a lot of your time sitting down, you might suffer from stiff and achey hips. Stretching them out feels like the logical solution, but there’s a better way to soothe soreness in the long term. “Stretching gives you a quick fix, helping you feel good for a bit, but unfortunately that feeling maxes out at about seven minutes,” says sports therapist, strength and conditioning coach and Lincs Injury Clinic founder Emma Burgon-Kisby.  “Working on your hip strength is the way forward if you’re looking to sort out tight hips for good,” she adds.  To help Fit&Well readers in their mission for healthier hips, Burgon-Kisby has shared some of her favorite hip-strengthening moves below. The main focus in the routine is the hip flexors—the muscles on the front of the hip responsible for bringing the knees towards the chest—but you’ll also strengthen and stretch other areas like the trunk and legs to build long-lasting stability.  Emma Burgon-Kisby Social Links Navigation Founder of Lincs Injury Clinic Emma Burgon-Kisby is a sports therapist, strength …

A Pilates instructor recommends doing these four stretches if you have a stiff back and hips at the end of the day

A Pilates instructor recommends doing these four stretches if you have a stiff back and hips at the end of the day

[ad_1] If you’ve got a sore back, stiff hips and a mind that’s racing, some soothing Pilates could be just what you need. Fortunately, we’ve got you covered with this routine from Gemma Folkard, the founder of Shape Pilates.  There are only four moves and you don’t need any equipment to do it, so you practice it at home, at the gym, or wherever is convenient.  For more gentle movement ideas, have a read through this piece on yoga stretches for beginners, or try these hip stretches to fix problems caused by too much sitting.  Gemma Folkard Social Links Navigation Founder of Shape Pilates Gemma Folkard is a certified Pilates instructor and founder of Shape Pilates, an online platform with more than 200 on-demand strength and Pilates classes. Four-move Pilates routine 1. Mermaid side stretch and rotations Image 1 of 6 (Image credit: Gemma Folkard / Shape Pilates ) (Image credit: Gemma Folkard / Shape Pilates ) (Image credit: Gemma Folkard / Shape Pilates ) (Image credit: Gemma Folkard / Shape Pilates ) (Image credit: …

A trainer recommends doing these seven exercises to improve your joint mobility and open up stiff hips

A trainer recommends doing these seven exercises to improve your joint mobility and open up stiff hips

[ad_1] Lower body mobility is incredibly important, particularly as we get older and need to maintain a good range of motion in our joints to stand up and sit down.  Unfortunately, sedentary lifestyles and sitting down for long periods can contribute to the weakening of the lower body. So what can we do to combat this? While breaking up the day with some gentle movement can help you feel less stiff, strengthening and stretching the lower body could help prevent injuries and fend off aches and pains.  Personal trainer Deanna O’Donnell has laid out her top seven moves to improve mobility in the legs and hips, using a kettlebell to increase the difficulty of some of the exercises.  If you’re new to this style of exercise, you can just use your bodyweight for the moves, then add a kettlebell when you’re feeling more confident.   Watch Deanna O’Donnell’s lower-body mobility routine Why is lower body mobility important? Yoga teacher Jodie Roberts explained to Fit&Well that the hips and back are the foundation of a functional …