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Hip mobility is crucial for preventing pain and muscle loss. Stretching, resistance exercises, and squats can increase mobility. Leg movements and lunges are effective exercises, but it’s important to start slowly and maintain good posture. A trainer can help design an exercise program, and stretching after a workout is important. Foam rollers can help stretch hard muscles.
Hip mobility is important not only to improve and maintain range of motion, but also to prevent pain and muscle loss in the legs and back. Many people who experience back pain have impaired muscles in their hips, which may be caused by a sedentary lifestyle or past injuries. To increase hip mobility, stretching exercises will be an integral part of the training routine, as will some resistance exercises and squats. When performing such hip mobility exercises, remember to take it easy, stretch properly before beginning, and maintain good posture throughout.
Leg movements are a good place to start when trying to improve hip mobility. These oscillations stretch the muscles in the hips and begin to accustom the muscles to moving in a variety of directions. When making these changes, it’s important to keep your back straight and execute the changes slowly; going too fast will backfire as inertia takes over and the muscles no longer fire. Standing with your feet hip-width apart, lift one leg slightly off the ground. Slowly swing that leg forward until you feel resistance in your hamstrings. Then swing your leg back like a pendulum until you feel resistance in your thighs and hips. Repeat this movement slowly several times on each leg.
Swinging the leg away from the body works different muscles in the hips. Doing the movement slowly will gently exercise your muscles and increase mobility over the course of several weeks of repetitions. As hip mobility increases, you can move your leg forward and then across your body to further strengthen and stretch the muscles. Remember to keep your torso and hips as straight as possible when doing these leg movements.
Lunges are the next exercise on your hip mobility checklist. These are for people who have increased hip mobility and strength for various workouts. Standing with your feet hip-width apart, step forward and drop your body down until your front knee bends to about a ninety-degree angle. Keep your back straight and keep your back leg from touching the ground. Hold this position for a few seconds, then return to a standing position. Repeat with the opposite leg.
Other exercises will help you develop and maintain hip mobility, and a trainer can help you design a good exercise program for you. Be sure to stretch well after a workout as well, as the muscles are flexible at that point and can stretch to their full length. A foam roller is a good way to stretch out hard muscles in your thighs, legs, and lower back, and most fitness centers have several available for you to use.
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