Do you often have hip pain?
With this simple exercise, which can be easily integrated into everyday life, you can mobilize your hip joint.
Almost everyone knows the uncomfortable feeling when the body is in pain.
In addition to back problems, painful hip joints are also more common.
The reasons for this are mostly due to a lack of
exercise
*.
It is important to stimulate and challenge your body on a regular basis.
You can prevent future hip pain with a single exercise.
Where does the hip pain come from anyway?
Our spine is made up of three parts:
cervical, thoracic and lumbar spine
.
The cervical and thoracic spine should be stretched and activated regularly.
This increases
mobility
, releases possible blockages and protects against training injuries.
The lumbar spine, on the other hand, is responsible for the
stability of
the body and should not be mobilized too much.
Because of this, it is all the more important to mobilize the surrounding areas.
Because the more flexible the hip joint, for example, the less stress is placed on the lumbar spine.
Also interesting
: Goodbye tension in 60 seconds - with these simple tricks.
That is why it is important to mobilize your hips regularly
Mobilizing your hips regularly is not only helpful in
preventing
and avoiding
pain
.
This exercise is also great
for increasing your
range of
motion
when
doing a
squat or deadlift
.
Instructions: How to mobilize your hip joint
Sit on your exercise mat.
Place
your
right leg in
front of your body
at a
90 degree angle
.
Make sure your shoulders are straight and parallel to your lower leg.
Slowly bend your upper body towards the mat.
Your hands, supported on the exercise mat, slowly move forward.
Your back, especially your lumbar spine, should stay as straight as possible during this flexion.
It is more important that
your back is straight
than that you come particularly low with your upper body as you flex.
The
breathing not forget
: Take a deep breath and deeply again during stretching from.
Repeat the flexion three times.
You can then do the exercise with your
left leg
.
This exercise is suitable for in between, as well as for
before or after training
.
Especially if you
want to do
squats
(squats) or
deadlifts
(deadlifts), this exercise is recommended in advance.
After training, it makes sense to mobilize the hip joint in order
to take
the
tension out of the muscles
and
to stretch intensely
.
Release tension in the back
Have you gotten a taste for it and would like to do
another training session
?
The following exercise will help you
relieve tension in
your
entire back
.
With regular training you can
permanently eliminate
recurring
back pain
.
Instructions: Put an end to constant back pain!
Lie on your stomach on your exercise mat.
Place
your
elbows
on the mat to the
left and right of your torso
and look forward.
It is important that you keep your thoracic spine slack as you do this.
This is the only way she can really relax.
To do this, you should
pull
your
shoulders away from
your
ears
.
Slowly lower your torso towards the mat.
Try out for yourself how far it is still comfortable for you.
Remain
in this relaxing position
for about
25 minutes
.
(jn) * Merkur.de is an offer from
IPPEN.MEDIA.
