Hip Stretch Routine with Dr. Lisa, chiropractor
Often when sitting for long periods of time the front of the hips can get stiff and sore. Other things that can create stiffness is over exercising, especially after long bike rides, This hip stretch routine is a handy tool to help overcome that come in handy.
Dr. Lisa, chiropractor, shows you a six point routine for you to try as a break from the desk or after a work out. If you have any issues with balance, make sure a wall or sturdy chair is handy.
Here is a run down of the stretches:
1. Scrub warm up
Getting into the lunge position and place hands on the floor. Move the pelvis forwards, backwards and side to side as you feel the hip ‘scrubbing’ in the hip socket. Do that for 10-15 seconds.
2. Hip flexors lunge, and psoas
While keeping back straight and assuming the upright lunge position, aim to hold that position for 15 seconds. To get a stretch in the poses area try lifting the same arm as the back leg, over over your head and towards the opposite shoulder. You should feel a stretch in the front and side of the hip. This is the psoas muscle, hold for 15 seconds.
3. Quadriceps stretch
From the lunge position bring the back knee down to the ground, making sure the thigh remains vertical and you feel the stretch in the front of the thigh. To increase that stretch, pull the back foot to your buttock. Hold this position for 15-20 seconds.
4. Hamstring stretch
With the front leg, have your toe facing up and lean back as if you are poking your buttock backwards. Feel the stretch at the back of that front leg and hold for 15-20 seconds.
5. Adductors, sitting or legs apart
Stand up and separate legs to the side. Place hands on the floor if you need to and feel the stretch in the inner thighs. This is your adductor area and hold for 10-15 seconds.
6. Posterior hip stretch sitting, lying down
While lying on your back, bend both knees and cross one over the other. Pull both knees into your chest and feel the stretch in the buttock of the top leg. Hold for 20 seconds and repeat on the other leg.
If you have any problems with any of these stretches, please use your common sense and stop. Seek help from your musculoskeletal expert.