As we age, hip and joint injuries happen more frequently and cause problems with mobility. In our advancing years, mobility and exercise becomes more and more important for our overall health and keep our bodies young.
By just doing simple hip stretches and hip exercises, we can decrease our risk of injury and discomfort as well as keep our mobility up. Here are some simple stretches and exercises you can do every day to keep you feeling healthy and active.
Seated Butterfly Stretch
To start, sit on the floor or on a mat with your legs folded in front of you and the soles of your feet touching. Bend forward from the hips while keeping your back straight until you start feeling tension and hold for 30 seconds before returning to the starting position. To help keep the position, hold your ankles. Don’t push past this point as you could cause yourself injury.
The pigeon pose is one of the most effective stretches for opening up your hips. Begin on all fours and slowly bring your right knee forward and place it behind your right hand. Position your ankle in front of your left hip, your leg should be perpendicular to the rest of your body. Hold this position for 30 seconds and repeat with the other leg.
Weighted Hip Extension
This stretch works to strengthen glutes and lengthen the hip flexors. Lie on your back and bend your knees keeping the soles of your feet flat on the floor. Place a comfortable weight on the lower part of your abdomen and hold it there with your hands. Raise your butt and lower back off the floor while keeping your feet, upper back, and head on the ground. Repeat 10 times.
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