Tight hips? Tight lower back? Knee problems? If any of these sound familiar, a simple kick could address all three of these issues, says mobility expert and personal trainer Mike Chang.
“Kicking is a great way to work the hips, hamstrings and lower back,” Chan wrote in an Instagram post on the subject. “Kicking is often overlooked and is often seen as a martial arts move rather than a lower body mobility exercise.”
“It also improves your sense of balance and strengthens your core, ankles and knees, as well as improving leg strength by shifting your weight from one foot to the other. The most important thing to remember when starting kicking is to do a little bit every day to recondition your body’s ability to perform this exercise.”
Read on for more advice from Chan on how to incorporate kicks into your fitness routine.
How to Add Kicks to Your Routine
The first thing that struck me about watching Chan’s video was how high he could lift his leg with each kick. Don’t expect to be able to lift your leg that high without a lot of practice, just know that with patience and gradual practice, you can achieve that mobility.
“If you haven’t kicked in a while, you can do some knee raises. You can raise your knees in front of you, out to the side, in a semicircle, or even kick very low at first,” Chan says.
“Instead of kicking too hard, just extend your leg, and over time it will become easier and easier to lift your leg higher and higher.”
“Start with just a minute and work your way up to five minutes. Give it a try and see how good your hips, knees, lower back, everything feels.”
I tried it
Jonathan Shannon
After my pre-work gym session and morning work at my desk at home, my hips felt stiffer than usual, so I decided to give kicking a try. I quickly changed from my jeans to yoga pants so I could move my legs more freely, and immediately started kicking.
At first I heard a soft clicking sound in my knees and ankles, but soon my movements became smoother and it was as if my body was loosening up. It was a reminder to start any activity gently and to slowly warm up the body.
Although my mobility was limited and my feet never rose above waist height, exploring new movements felt good and like I was doing something good for myself.
Before returning to my desk to type this, I tried out three stretches recommended by physical therapists to loosen up stiff lower back muscles. These two stretches combined are a great way to spend five minutes away from your desk. You can also incorporate kicking exercises into your work breaks.
