Do these four exercises to improve stability in the hips and core activation. Even if you have limited mobility, you can do these because they can all be done sitting in a chair.
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#1 – Leg Rotations
Begin in an upright sitting position on the edge of the chair or bench, with your hands placed at the sides of the chair for support. Maintain proper alignment with your head, shoulders and hips. Straighten one leg out front and rotate that same leg from side to side. Repeat the movement. You can perform the exercise either as a single-leg movement or both legs.
Leg Rotations
Start with one set of 5 repetitions on each side. Perform the exercise in a smooth, controlled movement with a good stop at the end. The intensity is light. The purpose of this exercise is to stretch the internal and external rotators of the hips dynamically.
#2 – Seated Arches
Begin in an upright sitting position on the edge of the chair or bench, with your feet flat on the floor and maintaining proper alignment with your head, shoulders and hips. Place your hands on your knees. Tighten your core and extend your arms overhead, arching your back and focusing on the stretch happening in your low back area. Return to the starting position and repeat the movement.
Seated Arches
Start with one set of 5 repetitions. Perform the exercise in a smooth, controlled movement with a good stop at the end. The intensity is light. The purpose of this exercise is to work on mobility and movement in the lumbar spine.
#3 – Knee Drops
Begin in an upright sitting position on the edge of the chair or bench, with your feet flat on the floor and maintaining proper alignment with your head, shoulders and hips. Place your hands at the sides of the chair for support. Rotate one knee in and out. Repeat the movement. You can perform the exercise either as a single-leg movement or both legs.
Knee Drops
Start with one set of 5 repetitions on each side. Perform the exercise in a smooth, controlled movement with a good stop at the end. The intensity is light. The purpose of this exercise is to target the internal and external rotators of the hips.
#4 – Seated Side Bend Stretch
Begin in an upright sitting position with your feet flat on the floor, maintaining proper alignment with your head, shoulders and hips. Turn your body so that you are sitting on the edge of the chair with only one half of your seat. Extend your leg back, looking for a stretch in the front of the hip. Engage your core and raise one arm overhead, bending your upper body to the opposite side. Hold this position for 10 seconds. Relax and repeat the movement on the opposite side.
Seated Side Bend Stretch
Start with one set of 2 repetitions on each side, holding for 10 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end. The intensity is light. The purpose of this exercise is to target the hip flexor and also to work on improving the movement in the spine, specifically the thoracic spine.
Give the four chair stretches a try and see if you don’t experience some increased stability in your hips.
For a stretching guide to help eliminate pain and tension, make sure to check out 11 Daily Stretches to Feel and Look Amazing, here!
