Fitness Guru: Hip power for athletes and baby boomers | Features

flexor stretch (2)Stretching tight hip flexors helps the pelvis, hips and legs to maneuver laterally extra simply. This takes stress off the decrease again and knees as you stroll, run or lunge. To carry out, kneel down on one knee and tuck the pelvis below. You should definitely activate the gluteals and abdominals. This motion additionally strengthens them. Increase your arm overhead on the identical facet as you’re stretching. Maintain for 15-20 seconds, two to a few instances.

shell (3)The clam shell strengthens all of the muscle tissue that sit on the facet and again of the hips (gluteus minimus, gluteus medius, and the tensor fasciae latae.) Lie in your facet with hips and shoulders stacked, knees barely ahead of your hips. Carry and decrease your high knee conserving your hip in place as you do it. This, and the next train, targets this group, known as the abductors. Each the clam shell and fireplace hydrant deal with the gluteal muscle tissue together with stabilizing each the hips and the pelvis.