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Denver Chiropractic’s Top 3 Hips Stretches

‘Tis the season to get outside and start running, riding, hiking, climbing, etc. Here are 3 critical stretches that, if performed daily (or almost daily), will keep your hips happy all summer long. Tight hips can evolve into hip problems, knee pain, and plantar fasciitis.

For more info, look for the May-June issue of the newsletter coming soon to a mailbox near you.

 

Glute Stretch
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glute stretch

The glutes are the biggest muscles in your body. They propel you forward in all athletic endeavors. If they start to scar up, they lose power, and other muscles start to take up the slack, particularly the hammies and the hip rotators. Back pain and hamstring problems usually follow.

To stretch: Just lay on your back and flex your hip to around 90 degrees. Use your left hand to pull your right leg across your body. Reach that right arm away to maximize the pull on the fascia. Hold for about 20 seconds and switch sides.

 

Hip Rotators
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Hip ro 1

The hip rotators include muscles like the piriformis. Problems in these muscles lead to sciatica and lateral knee pain.

To stretch: Lay on your side, preferably on a bench or the edge of a bed. Flex your hip to 90 degrees, grab your left knee with your left hand, and rotate your shin with your right hand. Make sure that your knee doesn’t move up towards the sky/ ceiling. Hold for 20 seconds, then flip over and do the other side.

hip ro 2

 

Hip flexors ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The hip flexors oppose the glutes. They bring your leg forward in running, are obviously important in climbing, contribute to 360 degree pedaling, and more.

As they are overused, they totally screw up mechanics, leading to hip pain, knee pain, and back pain.

To stretch: get down on one knee, keep your torso upright, and move forward. See how  I maintain that arch in my back instead of rounding forward? That’s how you get the hip flexors to stretch.

Hip flex 1Hip flex 2

 

 
Remember- a tight muscle will become a scarred muscle. And noting breaks up scar tissue like Active Release Technique. So, you if need help, come on in. I can help you.