In today's sedentary lifestyle, many of us find ourselves spending long hours sitting at desks or in front of screens. This prolonged sitting can lead to stiffness and tension in our bodies, particularly in the hip area. The hips play a crucial role in our overall mobility and flexibility, so it's essential to take proactive measures to keep them healthy and free from stress.
Ishaan Arora, Body Building India certified Fitness Trainer, who currently provides online fitness-related tips, shared exercises that you should practise to get rid of stiffness from your body.
According to the Canadian Medical Association Journal, physical inactivity is a modifiable risk factor for heart disease and a growing number of other chronic diseases, such as diabetes mellitus, cancer, obesity, and depression.
Hip Exercises To Prevent Stiffness
Hip Rotations
This exercise targets the muscles surrounding the hip joint, helping to improve their flexibility and reduce stiffness.
Step 1: Begin by lying on your back with your knees bent and your feet firmly planted on the ground.
Step 2: Place your arms out to the sides for stability. Slowly rotate your knees to one side, aiming to touch the ground with your knees while keeping your shoulders grounded.
Step 3: Pause and hold the stretch for a few seconds before returning to the initial position.
Step 4: Perform 10 repetitions on each side, gradually increasing the range of motion as your flexibility improves.
Hip Bridges
Hip bridges mobilise and strengthen the hip muscles, increasing flexibility and relieving lower back pain.
Step 1: Lie on your back with your knees bent and your feet flat on the ground, about hip-width apart.
Step 2: Position your arms comfortably by your sides, allowing them to rest naturally.
Step 3: Engage your core and glutes as you lift your hips off the ground, forming a straight line from your knees to your shoulders.
Step 4: Hold the position for a few seconds, then slowly lower your hips back down.
Step 5: Perform 12-15 repetitions, focusing on squeezing your glutes at the top of the movement.
Also Read: Do You Have Frequent Wrist Pain? Try These Exercises To Get Relief
Pigeon Pose
Pigeon pose is an excellent yoga exercise that targets the hip muscles and helps release tension and tightness.
Step 1:Start in a high plank position, then bring your right knee forward towards your right hand.
Step 2: Extend your left leg straight back, keeping your hips square.
Step 3: Gently lower your upper body towards the ground, feeling a stretch in your right hip.
Step 4: Hold the stretch for 30 seconds to one minute, then switch sides.
Deep Squats
Deep squats help improve hip mobility and strengthen the muscles around the hip joint.
Step 1: Stand with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
Step 2: Lower your body into a squat position, keeping your chest lifted and weight in your heels.
Step 3: Aim to get your thighs parallel to the ground or as low as your flexibility allows.
Step 4: Use the strength of your heels to push yourself back up to a standing position.
Step 5: Start with 10 repetitions, gradually increasing as your strength improves.
Also Read: From Burning Calories To Full Body Workout: Here’s Why Burpees Should Be Your Go-to Exercise
Lunge with Hip Flexor Stretch
Lunges not only work the muscles in your legs but also help stretch and strengthen the hip flexors.
Step 1: Take a lunge position with your right foot forward and your left knee resting on the ground.
Step 2: Keeping your torso upright, gently shift your weight forward to feel a stretch in the front of your left hip.
Step 3: Keep the stretch for about 30 seconds, and then switch to the other side.
Bottomline
To fully experience the advantages of these exercises, it is important to be consistent and perform them regularly. So, set aside some time each day to prioritise your hip health and embark on a journey towards a more mobile, flexible, and stress-free body.
Disclaimer
If you have any pre-existing conditions or concerns, it is advisable to consult with a healthcare professional before starting a new exercise program.