Hip Stretches That Every Runner Should Know Whatever your motivation for hitting the pavement during the shutdown, one thing we all have in common is a desire to improve our running times and fitness while avoiding injury. Many muscles in the body are used while running or jogging, notably those in the legs, feet, and back. If you forget to stretch after jogging, your muscles may get stiff and uncomfortable, which will prevent you from reaching your fitness objectives. Running will decrease and your chance of injury will increase if you do not properly care for your body. Read these lifestyle tips and advice for your betterment.
Stretching before each run should become a habit, follow these instructions:
1. Kneeling Hip Flexor: Kneel down on your right knee at the right angle and then put your leg foot in front with toes pointed forward. Stretch for 10 seconds on both sides. This hip stretching exercise helps in maintaining good posture and boosts the ability to run in a better way. 2. Standing Quad and Hip Stretch: Stand straight and bend your left knee backward, standing straight on the right knee. Grab the left foot from behind using both hands and gently pull the foot upwards towards your hips. Perform the same exercise on the other side as well. 3. Piriformis Stretch: Lie down straight on your back. Then pull your right knee backward towards your belly using both hands. Then bend your left knee towards the right side, keeping the left foot to rest on your right thigh. Do the same on the other side as well. 4. Reach Up Hip Flexor Stretch: Stand straight and move your right foot a step forward and slightly bent it. Keep the other i.e., left leg straight. Raise both the hands towards the sky and clasp them above your head. Repeat the same with the left foot forward. 5. Hip Flexor to Hamstring Stretch: For this exercise, get yourself into a lunge position and place both hands in line with the right foot which is in front. Now you need to hold the Hip Flexor stretch and then move back putting your body weight on your back knee (left one) and simultaneously straightening the front leg. Do not change the position of your hands from the ground during this back and forward movement. Hold yourself for 5 seconds and then repeat the same with the left foot placed forward.
6. Downward Dog: Get yourself on your knees and hands and keep them straight on the ground. Keep the upper and middle body in a plank position and slowly raise the hips up to create an upside-down V shape. Keep the arms straight and the head, neck, and back aligned in a straight line. Push the heels on the ground and stretch for 5 seconds and then lower down the hips to form the plank again. Repeat this a few times. Be in a specific position for at least 5-10 seconds on one side and then on the other side for the best results to your body. Pre-workout stretches and warmups can be done in a variety of ways. Stretching too far is one of the most common errors people make. To get the most benefit from these stretching exercises, remember to execute them slowly and gently. Also, make a point to wear proper running shoes because comfort to your feet and legs should be the priority to avoid any injuries and pain. Don’t start running at speed, rather take the initial steps slowly and then increase your speed gradually. To know more, read some good modern lifestyle and health blogs.
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