The hips are a fundamental part of our body, involved in a wide range of daily movements; maintain theirs mobility e force it is essential for preventing pain, improving posture and promoting performance in physical activities.
Index
Workout benefits too
Training your hips is essential for several reasons, as this part of the body plays a crucial role in many daily and sporting activities.
Here are some reasons why it's important to include hip-specific exercises in your workout routine:
Accident prevention
Maintain the aEven strong and flexible helps prevent injuries related to this region of the body. Lack of mobility or strength in the hips can increase the risk of injury during activities such as lifting weights, running, or even simpler movements such as bending or twisting.
Improvement of posture
The hips are involved in the stability and alignment of the pelvis. Good muscle development and correct hip mobility help maintain a balanced posture.
Correct posture can reduce the risk of spinal problems and improve your overall physical appearance.
Increased athletic performance
In most sports, the hips are stressed in various ways. Improving the strength and mobility of this region can lead to a mgreater athletic performance, allowing for smoother movements, more powerful accelerations and better agility.
Relief of lower back pain
Often, back pain is linked to mobility problems or weakness in the hips. Targeted exercises to strengthen and improve hip mobility can reduce the risk of chronic or acute lower back pain.
Muscle balance
Balancing hip strength and flexibility is essential for avoid muscle imbalances. Excess tension or weakness in this area can negatively affect the overall biomechanics of the body.
5 useful mobility exercises for the hips
Supine hip rotations
This exercise is ideal for improving joint mobility of the hips.
- Lie on your back with your knees bent and your feet flat on the ground.
- Slowly rotate your knees to one side, keeping your shoulders anchored to the ground.
- Hold the position for a few seconds, then repeat on the other side.
This exercise releases tension in the hips and promotes flexibility.
Standing hip extensions
- While standing, place one hand on a stable surface for support.
- Lift one leg, bending it at the hip and bringing it back as far as possible.
- Hold the position for a few seconds, focusing on contracting your hip muscles.
- Return to the starting position and repeat with the other leg.
This exercise improves hip flexibility and strength.
Psoas muscle stretch
The psoas muscle is closely linked to hip mobility.
- Kneeling on a soft surface, step one foot forward, keeping your knee bent at 90 degrees.
- Gently tilt your pelvis forward, feeling a slight stretch in the front of your hip.
- Hold the position for at least 30 seconds and repeat with the other leg.
Butterfly exercise
- Sit on the floor with your back straight, bending your knees and placing the soles of your feet together.
- Grasp your feet with your hands and gently push your elbows against your knees.
- Slowly open your legs, feeling the stretch in your hip muscles.
- Hold the position for 20-30 seconds and repeat for several cycles.
This exercise improves hip mobility and strengthens the muscles of the inner thighs.
Leg raising to the side
- Lying on your side, lift your top leg out to the side, keeping your body in a straight line.
- Contract your hip muscles as you lift your leg, then slowly lower it.
- Repeat the movement for 10-15 repetitions on both sides.
This exercise works the hip abductor muscles, helping to improve stability and mobility.
In conclusion
Incorporating these hip mobility exercises into your workout routine can bring significant benefits in terms of flexibility, strength and prevention of joint pain.
Remember to perform the exercises carefully, listening to your body and adapting the intensity according to your needs.
And you, did you know these hip exercises? Let us know in the comments and remember to follow us on our telegram channel