Regular stretching is an integral part of all exercise programs. It warms your body up – a must before you start your rigorous workouts. Stretching activities not only reduce the risk of injury or muscle soreness, they also increase the blood circulation of your body, enhance your muscles flexibility and body coordination, as well as act as a huge stress reliever. One of the most popular forms of stretching is the hip stretches. Under the guided supervision of an expert personal trainer, these hip stretches (listed below) work wonders for you:

Hip Stretches – For Flexibility

Hip stretches are great flexibility exercises. A simple and easy form of hip stretching is explained below:

1. Place yourself on a chair on a sitting position, with a straight back.
2. Hold the chair firmly with your hands.
3. Lift your right leg (as if, you are walking). Your back should be straight.
4. Hold position for 10-15 seconds before changing leg.
5. Repeat for 10-12 times.

Hip Stretches – Lunges

The hip flexor muscles give your body great lumbo-pelvic stability. Stretching them is very useful for runners, as it retains muscles flexibility even after long running sessions and prevents muscle sores. It also stretches the Psoas muscle. It is very effective for golfers who normally put an extra strain on their right Psoas muscle while golfing. This multi-functional hip flexor stretch is performed in just 5 simple steps:

1. Sit in the lunge position.
2. Rest the back knee on the floor, while your front knee is at right-angle. Your abs should be pulled in and upper body completely straight.
3. Place your hands on your front knee. Gently push your hips forward, until you feel a stretch at the back of your hip.
4. Hold the position for 20 seconds.
5. Repeat on the other knee.

Hip Stretches – Glute

Glute is a form of hip stretch that is highly recommended by doctors for people having bursitis. For this, follow these steps:

1. Cross your left foot over your right knee. Ensure that your back is completely straight.
2. Clasp hands behind right thigh and gently pull the leg towards you. Keep your upper body relaxed. Ensure that your hips and pelvis do not move.
3. Hold the position for 10 – 15 seconds and then relax.
4. Repeat the whole cycle for 10 times.

Hip Stretch – Piriformis Stretch

The Piriformis muscle helps you with the lateral movement of your hip. Thus, this is a great exercise for tennis and football players. Follow these simple steps while doing this exercise:

1. Lie on your back.
2. Put your left knee on the floor (in line with your shoulder), in such a way that your left foot is in front of your right knee.
3. Gently, move your hips towards the floor, putting your bodyweight on your left leg, until you feel a slight stretch on your hips or buttocks.
4. Hold on to the position for 10 seconds and repeat on the other leg.

Hip Stretch – Sitting Spinal Twist

The Sitting Spinal Twist stretch is very effective for people having hip arthritis or hip pain. This stretching can be done almost anywhere. All you need is a sturdy chair with a back.

1. Sit on the chair, with your back as upright as possible.
2. Keeping your legs and waist straight, twist your torso to the left.
3. Use your hands to deepen the stretch.
4. Hold each stretch for 10 to 15 seconds. Switch sides and repeat the same steps.
5. Repeat the set for 3 to 4 times.

Hip stretches though simple, are effective only when done in the right way. It therefore makes a lot of sense to go for personal trainers. They not only show you the correct way of performing these stretches, they also optimize your energy to the maximum, motivate you throughout and above all, negate all possibilities of injury and ligament tears during the process.

Author Bio: Kya Grace is a fitness specialist, personal trainer and owner of Dangerously Fit Personal Training. If you would like to hire a Personal Trainer in Randwick or to register for free Sydney Personal Training consultation, visit Sydney Boot Camp.

Category: Wellness, Fitness and Diet
Keywords: Personal Trainer Randwick