Hey hey
,
Happy Monday to ya!
How are your hips and back filling today? If they're feeling a little achy, I got some great stretches you can do right at your desk!
If you sit or stand most of the day – or if you run, jump and/or work out regularly – chances are you might be tight. And you might not even know it!
Tight hips can cause back and knee pain and, if you’ve been sitting at your desk working for too long, it can get harder and harder to get up and move around normally.
Stretching your hips regularly or doing Dynamic Mobility Drills like I share most Mondays will make a big difference in how you feel! There are a lot of ways you can care for your hips to help keep them happy and flexible: yoga, foam rolling, stretching and even massage can help.
This week devote 5 to 10 minutes EACH day to stretching our hips.
This routine doesn’t have to be super fancy. In fact, you can do a few quick stretches while sitting at your desk at work or standing beside the kitchen counter.
Seated Glute and Hip Stretch:
Sit tall in your chair, feet hip-width apart, toes facing front, feet firmly on the floor. Cross your right ankle over your left knee, making sure your left foot remains in its original position.
Flex your right foot and try to gently lower your right knee so it is parallel with the floor (skip this step if it bothers your knee). Gently lean forward, leading with your chest so your back stays straight, until you feel a stretch in the right hip and glute.
Hold for 30 seconds and repeat on the other side.
Seated Lunge:
Sit slightly sideways on the edge of your chair so that your right hip is off the edge. Slide your right foot back into a lunge position, lowering your right knee so that it is close to the floor. Your right knee should be in a 90-degree angle with the floor, with your right knee below your right hip. Your left foot should stay firmly planted on the floor.
Squeeze your glutes and hold for 30 seconds. You should feel a good stretch in your right hip flexor. Repeat on other side.
Standing Quadriceps/Hip Stretch:
Stand on your left leg, holding onto a chair, counter or wall for support if necessary.
Bend your right knee up behind you, bringing your right heel toward your butt. Reach toward your ankle with your hand (note: if you can’t do this, you can use a towel or yoga strap to assist).
Standing tall, brace your abs and squeeze your glute muscles, feeling a stretch along the front part of your leg (your quads) and in your hip flexor. Hold for 20 to 30 seconds and repeat on the other side.
So, my STRONG friend, take a few minutes most days of the week to take the time to loosen up. Don't wait until your achy or when you throw you back out. Don't be that gal, cause that was me. I'll never forget it!
Be preventative and be sure to warm-up before your training sessions too!
Thank you for reading, I hope you have a lovely week!
In Strength,
Xo
Candace
P.S.
If you need any other ideas for mobility and flexibility work, make sure you're following me over on the gram.
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