Half-Kneeling Hip Stretch To Open Your Hips
Half-Kneeling Hip Stretch To Open Your Hips
We all know that we are too many during the day and that this meeting can kill us.
And although exercise is more important, its movement must reverse the effects of sitting.
We all know that we are too many during the day and that this meeting can kill us.
And although exercise is more important, its movement must reverse the effects of sitting.
This is the reason why I am constantly working on improving hip mobility AND working on the activation of the glutes!
If you sit down a lot during the day, your hips will be caught in a constant flexion (also known as bent!). This tightness causes the muscles of your buttocks to close frequently, which means that all those who squat, sagging and deadlifts may not really work on the buttocks of your buttocks.
It can mean that you actually risk suffering pains and potential injuries because other muscles are working and working, so you can squat and lift dead weight and leave it. Muscles that CAN NOT and can not bear the load!
Do you wonder why your back hurts so often? Or why do you only feel your quads during some of these compound movements?
It may be because your buttocks do not really work and they are fascinating because they are not activated! And why are they not activated?
Because your hips are locked!
To unlock your hips and activate your buttocks, I basically do these 3 movements DAILY!
(And if you're looking for a complete program to unlock those hips and activate those glutes, look at these AWESOME: Unlock hip flexors!)
Medium hip kneeling (and quadruple!) Stretching: I do it whenever I can. It's the perfect way to reverse the effects of sitting and even activating your glutes. You can make some different variations and touch your hips from different angles and even stretch your quad correctly.
However, a HUGE key to achieving this piece for real work is to change YOUR GLUT! Too often people do this and do not extend their hips because they lean forward or simply lean back.
If you do not activate your gluteus and concentrate on expanding your hip, guess what? You do not unlock your hips and you do not really change all the effects of sitting down!
So no matter which version you choose, be sure to really activate your gluteus and extend your hips and not just your lower back. If you start, the next version is an excellent place to start! From there, you can add the quad part by grabbing your back foot or placing it on a bench.
To do the basic mid-kneeling hip stretch, you begin to kneel in the middle on the floor. Bend your back foot and squeeze your buttock while moving your hips forward. Raise your hand so that you feel comfortable along the hip of the back leg. You can raise your hands or simply place the side that is backwards.
Squeeze the butt of your back leg so that you fully extend your hips and not just to bend your back. If you only have hyperextension of the lower back, you will simply perpetuate the problem. Make sure you really extend your hip.
Breathe while holding your hand and reaching your hands back or changing to a dynamic piece by releasing the piece and then repeating it.
You can also extend the arms to the sides of the front leg if you want to hit the hip from a different angle and stretch your TFL and even the back muscles that help you flex to one side.
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