Hip Stretching: Dynamic & Static

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Excessive sitting is the new smoking. You can quit smoking but people that sit all day for their jobs likely are in no position to quit them. Hip soreness and inflexibility are common amongst people that sit a lot and people who are overly active.

In this premium video lesson, Leah Zahner, Certified Personal Trainer (NASM) explains how stretching and exercising the back and sides of the hips (glutes) increase flexibility and stability so everyone, regardless of activity level, will benefit from these exercises and stretches.

Figure Four (Static Stretch)

For this stretch, your legs will make a number four shape to start. Take one leg and cross it up and over the other, resting your foot above your knee.

Hip Stretching 1

Next, reach your arms forward and sink down. You’ll feel the stretch in the leg that is crossed over your knee in your glutes as you lower your upper body down.

Hip Stretching 2

Hold this stretch for a few breaths and return to your starting position. Repeat the stretch with the other leg and do an equal amount of reps to help avoid imbalances.

Leg swings (Dynamic Stretch)

Start with your feet hip width apart and parallel. Leave room in front and behind you to swing your leg.

Hip Stretching 3

Then lift the leg you’re stretching up and swing it back and forth. If you find it difficult to keep your balance while swinging, position yourself near a wall and rest your opposite hand on it.

You’ll feel the stretch primarily on the back of your leg as you swing forward and a bonus stretch in your hip flexors. Remember, your hips are a key component to athletic movements that bowling requires. Everyone can benefit from adding these stretches into their daily routine.

For more hip strengthening check out “Lying Leg Lifts” and “Hip Flexor Stretch” to help improve your flexibility and stability.