These everyday moves will make hip tightness and low back pain a thing of the past.
A simple distinction: think passive versus active.
Mobility is just as important as flexibility, especially as you age.
Grace Canaan
Turn your feet out at a diagonal and check that your knees align vertically with your ankles.
Hold this low squat position for about 30 seconds, using your elbows to press your knees gently outward.
Release to a standing position and shake your legs out.
Grace Canaan
Draw a circle in the air with your right knee five times, keeping your right knee bent.
Switch the direction of the circles and repeat five more times.
Then switch legs and repeat.
Grace Canaan
Do this one to two times per each side.
Kneeling Lunge to Half Split Rocks
Start by kneeling with both knees on the floor.
Slowly let your knees drop to one side, creating 90 degree angles at your hips and knees.
Grace Canaan
Repeat five times forward and backward.
Then stand facing the wall and repeat five more times, swinging the same leg from side to side.
Switch sides and repeat the same sequence with the opposite leg.
Grace Canaan
Then, grab one ankle and cross it over your other knee.
Switch sides and repeat the same motions with the opposite leg.
Butterfly Hip Rotations
Sit on the floor with your knees bent in front of you.
Grace Canaan
Using your hands, push your knees towards the ground so your legs look like “butterfly wings.”
confirm the soles of your feet are touching each other.
Take about 30 seconds to stretch out each leg and then switch sides.
Lying Hip Rotations.Candra Huff
Couch Stretch
Find a wall, couch, or another sturdy base to use, says Silva.
(Your shin should be vertical.)
Gently push your hips forward while keeping your torso upright.
Butterfly stretch.Candra Huff
You should feel a stretch in the front of your hip and down your quad.
Be careful not to over arch your back.
Hold the stretch for about 30 seconds to two minutes on each side.
Couch Stretch.Candra Huff
Gently lower your hips until your right knee almost touches the ground.
Add a T-spine rotation by keeping your left foot on the floor and your right hand on the ground.
This movement will create a stretch through your upper back, shoulders, and chest," Silva says.
World’s Greatest Stretch.Candra Huff
Hold this position for three counts.
Do five to 10 reps on each side.
