Sitting for long periods of time, overtraining, running, cycling, and especially not warming up properly can all cause hip tightness. This stiffness is often caused by tension around the hip flexors and, if not addressed, can lead to decreased range of motion, limited mobility, and increased risk of injury.
The good news? You can improve your hip flexibility without spending hours stretching. According to tom merrickAlso known as the weight warrior, these five drills are all you need to make a difference.
Merrick, a calisthenics expert and fitness coach known for his strength and flexibility training, says, “These five stretches cover all important areas of the hip joint and can be applied by beginners to advanced athletes. ”.
Tom Merrick’s stretching training method
Watch Merrick’s long video for detailed instructions on each exercise. YouTube video. In it, Merrick says you can also test your flexibility by holding a lower body position, such as a deep squat, before you start your routine and then performing that position again, to emphasize the difference stretching can make. Recommended.
“If you want to improve your movement and increase your lower body freedom, you need to start training your flexibility. It all starts in your hips,” he explains in the video, before going on to share his five favorite stretches. We offer expert tips on how to do it effectively.
Why is a weak back bad for your body?
Weak hip flexors can make activities such as running, climbing stairs, sitting, standing, and walking painful or difficult, causing other muscles to overcompensate. This can affect your gait (how you walk), cause poor posture, and cause lower back pain as tight hip flexors pull your spine downwards.
As mentioned earlier, hip weakness can be caused by sitting for long periods of time or repetitive hip flexion movements such as cycling or running. Inactivity or insufficient use of the hip muscles can lead to muscle atrophy (muscle degeneration), and diseases such as osteoarthritis can also be a factor.
To soothe tight hip flexors, try mobility exercises that stretch and strengthen the muscles, like Merrick’s workout above. You can also try these hip stretches to reduce the damage caused by sitting and combine them with hip-strengthening movements.
buy yoga mat
When doing these stretches, it’s helpful to roll something on the floor to help cushion your joints. All of the options below are included in our roundup of the best yoga mats and have been tried and tested by our in-house experts.
