hip and joint problems become a frequent occurrence with age and eventually lead to mobility problems. This is really bad, since mobility are exercise are crucial to our overall health and to keep our young bodies advanced age.
Fortunately, doing some stretching exercises and hip exercises can significantly reduce the risk of injury and discomfort. On the other hand, they maintain our mobility up as well. This article offers some simple stretches and exercises ideas carried out and if carried out regularly, to stay active and healthy.
flexor STRECHES hip
- Hip weighted extension
This stretch the hip flexor stretches and strengthens buttocks too. Lie on your back and bend your knees keeping your feet flat on the floor. Put some weight on the bottom of your abdomen and hold it with your hands. Then raise the lower back and top of the soil. Keep your head, upper back, and feet on the floor in the meantime. Do 10 repetitions.
- Seated Butterfly Stretch
Sit on the floor / mat with legs bent in front of you and the soles of the feet touching. Lean forward from the hips and keep your back straight until you feel a slight tension. Hold the position for half a minute and then return to the original position. Keep ankles in order to maintain the position. Do not push beyond this point because you may end up with an injury.
This exercise is very simple from the first (extension of the weighted hip) but does not involve any weight. It is recommended to carry out after the extension of the weighted hip, because even though there is no weight, fatigue causes hip flexor strength. You can make as many times as possible, but make sure it does not harm himself.
- Pigeon Pose
This position is certainly one of the most effective for opening the hips sections. Start on all fours and bring the right knee forward very slowly. Place it behind his right hand. Keep the ankle in front of the left hip and perpendicular to the rest of your body. Hold this position for thirty seconds and do the same with the other leg.
EXERCISES force hip joint
- Flexor Hip Stand
You will need an exercise band to perform this exercise . Place one end of the band around and anchor and the other end around the right foot. Away from the anchor and lift the knee to the chest very slowly. Be sure to keep your back straight. Do 10 repetitions on each leg. Slowly, step further anchor in order to increase the resistance.
Walking is a very important physical activity, as it strengthens joints worn hip. You will need a suitable walking outdoors in order to avoid any injury to the joint footwear. It is recommended to start with small distances at first, and gradually increase the pace and distance.
- Seated Hip external rotator
This exercise requires sitting on a bench or chair. Sit back and lift your left leg straight in front of you. Turn right leg and put inside your food right under the left leg. Hold for 2 seconds. Do 10 reps before switching legs. You can also use an exercise band around the swivel stand to help maintain exercise.
- water exercises
Both water aerobics and water are very good way to strengthen the hips. Water resistance is as effective as the weights, but also enables a better range of motion. Moreover, buoyancy puts less stress on joints while performing the exercises.
All the above exercises will take less than 10 minutes better mobility and promote good health. Be sure to implement and carry out both stretches and exercises regularly, as they can help strengthen and hip joints become more flexible, which in turn prevents injury.