Do This Next Time You're In Front Of the TV

Good morning,

I've got a feel-good blog for you today ...

... because it's packed with 3 stretches that will open up your hips from every direction!

These all feel GREAT while you are doing them, and they are perfect for the next time you're watching TV or want to unwind after work, lots of sitting, and exercise.

Before we dive in, here's the deal with your hips - they can get tight either by being active (run, bike, alpine ski, etc) or inactive (sitting or standing in one place).

And that tightness can set you up for a chain reaction of pain and/or discomfort:

• sore knees
• low back pain
• sore glutes
• pain and shuffling when you get up and walk

If you experience any of these, you're going to LOVE these stretches*.

Relaxing Hip Opening Stretches*

• Kneeling Lunch Hip Flexor Stretch

Get into a half-kneeling position on the floor. Your right knee should be on the floor, with your left leg in front of you, knee bent at a 90-degree angle, and left foot on the floor.

Tuck your pelvis slightly to keep your spine aligned as you feel the stretch in your right hip flexor. Hold for 5-10 seconds, relax your hips, and repeat for a total of 3 to 5 times. Switch sides.

Next target your inner thigh by moving your right leg out to the side so that your right foot is pointed slightly toward the side wall. Gently let your body sink toward your knee and hold for 5-10 seconds, then return to the starting position. Repeat on the other side.

• Leg CrossOver Stretch

Lie on your back on the floor (or on bed), your knees bent and your feet on the floor. Your arms should be be stretched straight out to your sides from your shoulders, palms facing up.

In a neutral core, pull your shoulders down and back from your ears and hold that position during the stretch.

Cross your left leg over your right, with your left ankle on your right knee. Gently press your left knee away rom your body to increase the stretch.

Now, slowly drop your knees to your right, so that your left foot rests on the floor, trying not to arch your back. Hold for 15-30 seconds and repeat on the other side.

• Seated Butterfly Stretch

Sit on the floor witih your legs folded in front of you. Sit tall, in neutral to keep your spine stable.

Tip forward from your hips, lowering your elbows so they rest on your inner thights to press your legs towards the floor.

Keep your spine and neck aligned (don't round them forward). Hold for 15-30 seconds and return to the starting position.

Try doing these exercises as a circuit, an repeat 2-3 times through. Your hips (and core) will thank you!

Curious about how we do what we do? Our personalized approach can help you restore your core in just 4 weeks.

Click this link and let's talk.

Committed to your health,

Francois, MES, CES, CLT, CBT

CEO | Chief Medical & Cancer Exercise Specialist