Build a body that is less prone to fatigue! Do hip stretching exercises to make the pelvis more stable

These stretches affect the base of the body, namely the pelvis and hip joints. People who walk or jog every day should especially do these stretching exercises.

The pelvis and hip joints can also be said to be the base of the body. The function of the muscles around the buttocks and hip joints is to stabilize these parts and enable them to move. In order to maintain a healthy body, it is necessary to keep this area flexible.

The strongest gluteus maximus on the buttocks absorbs the impact from the ground when we walk or run. If this part is not well maintained, it is easy to accumulate fatigue, become hard, and may also cause low back pain. Therefore, especially those who have the habit of running or walking, must do stretching exercises for these parts, and be sure to do stretching exercises for the gluteus medius as well.

Also, most people with stiff glutes also have stiff hamstrings, so do both. On the contrary, people who have few opportunities to move their hip joints - those who are not used to walking or those who sit in chairs for a long time - are also prone to stiffness in this area, so they must do stretching exercises for the gluteus major and iliopsoas (a general term for the iliosacral muscles and psoas major muscles). Once these parts become stiff, it is difficult to eliminate fatigue in daily life and you will feel too lazy to move. Not only will it reduce flexibility, but it will also make you fat, so you should actively do stretching exercises for these parts. Doing iliopsoas stretching exercises can ultimately improve and prevent pain caused by bending your back.

The six muscles of hip external rotator are the obturator internus, obturator externus, quadratus femoris, superior gemini, inferior gemini, and piriformis. Once the piriformis muscle becomes stiff, it will compress the sciatic nerve and cause low back pain, so it is important to keep this area soft.

【Hips stretching exercise 1】

Target area---gluteal muscle

This is a very large and thick muscle covering the buttocks. It absorbs shock from the ground when walking or running, and stabilizes the pelvis. It is one of the most important muscles.

Ready: Sit cross-legged with a pillow in front of your body.

Action 1 / One foot on a bolster: Extend one foot slightly forward, place shin on the bolster, and place hands on the floor.

Action 2/Bend forward with your waist straight: First straighten your waist and correct your posture. While exhaling, bend your upper body forward from the waist and maintain this posture.

Point:

1. Adjust the height of the pillow so that the outstretched foot is higher than the other foot.

2. Keep your waist and back in a straight line and bend your upper body forward.

NG/Don't bring the part below the knee too close to the body: If the foot on the pillow is too close to the body, the gluteus maximus cannot be stretched, so be careful.

[Hips stretching exercises (can also be done if you have knee pain)]

Ready: Sit deeply in the chair.

Action 1/ One foot on the thigh of the other foot: Place the ankle of one foot on the thigh of the other foot (near the knee).

Action 2/Hold the foot with both hands: Hold the foot on the thigh with your hands, starting from the ankle and calf.

Action 3/Pull your foot towards your body: While exhaling, pull the foot you are holding towards your body, keeping it still and keeping your back straight.

【Easy---Simplified stretching exercises】

Use a wall to bend forward: Stand in front of a wall, place your shins on your thighs, and lean your butt against the wall. Imagine sinking your waist as if you were sitting on a chair. Bend your upper body forward while exhaling, and keep it still.

Put your feet on a chair and bend forward: Place a chair in front of your body, put one foot on the seat, open your knees out, and place your hands on the chair. As you exhale, bend your body forward and hold it still.

[Hard---More extended stretching exercises]

Sit on the floor and pull your feet toward your body: Sit cross-legged, put your arms under one foot, and pull your foot toward your body while exhaling. Maintain this position and be careful not to bend your spine.

【Partners stretch---stretching exercise for two people】

The assisting person pushes one of the other person's feet toward the other person's body, while bending the knee of that foot.

This article is from "The World's Most Effective Stretching Method" published by Daejeon Publishing