It is snowing up here in Canada today!
We already have a few inches of snow. This is our biggest snowfall so far and I know we will get a lot more.
The kids are so excited and can’t wait to go play in it.
Now, if you are heading off to work or are at work, I have a few exercises that will help loosen up your hips.
The exercises are from Eric Wong, enjoy!
Rick Kaselj, MS
Hey, what’s up? Eric Wong here, and I am shooting this video for my buddy, Rick Kaselj, my fellow Canuck Kinesiologist. I just wanted to go through a couple of exercises that I talked about in our interview.
Progressive Hip Loosening Exercises
CLICK HERE to watch the YouTube Video.
The first exercise I am going to walk you through is a Lunge Sequence. This sequence is ideal for anyone who has tight hip flexors or for anybody who sits too much. If that describes you, then do this exercise. You can easily do it in the middle of the day. If you’re sitting at the office you can do it at lunch or right before you go home. You can do the sequence after work when you get home or before your workouts as a part of your dynamic warm-up.
This exercise is a Reverse Lunge combined with a Reach, combined with a Twist. There are a few little technique pointers that you need to really pay attention to, so make sure you watch this video.
#1 – Reverse Lunge
Begin in an upright standing position with your feet shoulder-width apart. Take a big step with one foot and lower your back knee downward, ideally to a 90-degree angle. Keep your weight on your front foot. You should feel the stretch through your quad and hip flexor. Step back to the starting position and repeat the movement on the opposite side.
The most common mistake that I see people make when they do the Reverse Lunge is they fold their upper body forward so they don’t get the full hip extension. Instead, stay tall with your spine straight up and down.
#2 – Reach
Begin in an upright standing position with your feet shoulder-width apart. Take a big step with one foot and lower your back knee downward, ideally to a 90-degree angle. Keep your weight on your front foot. As you step back, reach overhead with both arms, slightly arching your back and looking upward at your hands. When you reach overhead with your arms, you get an extra extension through the hip flexors. Lower your arms as you step back to the starting position and repeat the movement on the opposite side.
#3 – Twist
Begin in an upright standing position with your feet shoulder-width apart. Take a big step with one foot and lower your back knee downward, ideally to a 90-degree angle. Keep your weight on your front foot. As you step back, reach overhead with both arms, slightly arching your back and looking upward at your hands. Lower your arms to chest height, then rotate your upper body to one side. Return to the center position and step back to an upright standing position. Repeat the sequence of movements, alternating sides. Breathing is very important in this exercise. On the way down you want to reach, inhale and then exhale. Inhaling helps get the spine into a better extension, which helps fight against poor posture. Exhaling when you twist increases core activation.
The key component of this exercise is the step back because when you are holding this position, your glute and core are really fired up. That’s why this sequence is so powerful.
I received a question from Rick, “What’s the one exercise you can do if you just did this one exercise?” Sitting is one of the main causes of your hip flexibility problems, so this exercise is tremendously helpful.
Now, I am going to show you one more exercise because of the technique that I described in the interview, called (DDCR) Dynamic Dual Contract Relax.
#4 – Dynamic Dual Contract Relax
This exercise utilizes a pad for under your knee. We are going to do a Basic Hip Flexor or Psoas Stretch by lowering one knee to the pad and shifting your hips forward slightly. This is just a basic stretch position.
You now want to activate your glute by squeezing the glute hard for 5 seconds before releasing your hold. Really focus on squeezing your glute as tight as you can, then relax and try to sink into the stretch a little deeper. Usually, when you do these contractions, it will increase your range of motion right away. Release and hold the relaxed position for five seconds, then activate your psoas by shifting your knee forward, almost like you are trying to kick something with your knee. Hold this position for 5 seconds to activate the psoas, then relax and settle into the stretch a little deeper.
#5 – Dynamic Dual Contract Relax (Band)
Now, one of the other techniques that I use in the hip flexibility solution utilizes a resistance band. Attach one end of the looped tubing around something secure like a rack or doorframe and loop the other end of the tubing around the thigh of your back knee. Go through the previous exercise, using the band for resistance.
I hope that this was very helpful for you! If you just do those two exercises, then your hips will be in great shape, and in seven to fourteen days you will feel significantly better. If you want to see more, make sure you check out the link that Rick is going to post for you because this program has been used by thousands of people around the world with tremendous results. You will see those results on the page when you check it out. Thanks for taking the time to check this out and hopefully I will be talking to you soon.
If you are looking for a program to help loosen up your hips, then check out Hip Flexibility Solution, here: