TIGHT HIPS? TIGHT HAMSTRINGS?
Do you suffer from tight hamstrings and hips? I certainly do, and it is something I need to continually work on or I will lose mobility quick smart!
That’s why I wanted to share with you my 3 favourite stretches for hip and hamstring mobility. I do these 3 stretches with my clients all the time and they love/hate them! Whether you sit at a desk all day, or play elite level sport, tight hamstrings and hips are more common than not and can greatly reduce your mobility and make you susceptible to injury. If you suffer with back pain, there is a high chance that your tight hips and hamstrings are not making it any better!
So if any of this is resonating with you, try and put aside 15 minutes every day for 2 weeks to perform these 3 stretches and I am confident you will notice a difference in your mobility.
FYI – I have included a description of each stretch as well as how long you should hold each stretch for. Feel free to email me or write a comment at the end of this blog post if you are unsure about anything, and I will be more than happy to help you!
1. HAMSTRING STRETCH
This is my FAVOURITE hamstring stretch. My hamstrings have always been so ridiculously tight until someone showed me this stretch! I have to admit…I don’t do it enough! I used to do it religiously every day and it made such a difference to my movement and flexibility.
HOW TO: Raise the ball of your foot on something (I used a block). Square your hips to the front, bend your back knee slightly, straighten your front leg and reach your arms out in front. It is super important that you keep your back straight with this stretch. Lean forward as far as you can go, whilst maintaining a straight spine. You will reach a point when you have to round your back to keep going. Stop at this point and squeeze your front quad (front thigh muscle) and keep it squeezed for 5 seconds. After 5 seconds, relax your quad and your hamstring should relax a little. At that point, reach your arms slightly forward (keeping your back straight). Repeat x10 lots of 5 second holds on each leg!
2. HIP FLEXOR STRETCH
This is a brilliant stretch if you have tight hip flexors! If you are an office worker, then this one is for you!!
HOW TO: Place your right leg out in front, and put the block underneath you. Note: You may not be able to reach the block at first, which is fine! Just use the block as a support for your hands. Sit up tall and you should immediately feel this stretch through your left hip. Hold for 2-3 minutes if possible, continually breathing. Change sides!
3. PIGEON STRETCH
Pigeon stretch is a brilliant stretch for increasing hip mobility! I have had so many clients find they get immediate relief from this stretch.
HOW TO: Start in a kneeling position on the floor. Bend your right knee and place your right leg out in front of your body. Added option: Place a block underneath your right thigh. Slowly lower your forearms down towards the ground, squaring your hips so that they are parallel to the ground and continue to breath in and out, trying to relax into the stretch. Hold for 2-3 minutes if possible and then change sides.
ALEX RICHARDSON / OWNER OF DUO PILATES & CREATOR OF THE DUO PILATES METHOD.
Disclaimer: The content in this blog post ‘My 3 favourite stretches for tight hips and hamstrings’ is written by Alexandra Richardson. The information within this program is designed to help individuals towards their health and fitness goals. It is not written to promote poor body image or extreme training regimes. You are completing the exercises within this workout program at your own risk. It is not specifically tailored to suit any injuries, health problems or any other problems that could be aggravated with low, moderate or high intensity physical exercise. If you are an individual with such problems, please seek medical clearance from a health professional before undertaking this program.