As asked here is a photo of me doing some hip stretches that I would recommend. You could be a runner, a weekend warrior or just a casual gym goer, either way stretching will help your performance and reduce the risk of injury. It is always important to warm up before stretching to reduce the risk of hurting yourself while stretching, also to maximize the stretch since the muscle tissue and fascia will be warmer and thus more distensible. From top left to right the pictured stretches are:
1) Butterfly - Inner thighs (adductors)
2) Kneeling Hip Flexor Stretch - Hip flexors
3) Pigeon Pose - Glut/hip flexor
4) Ankle Over Knee - Right glut (pictured)
5) Blissful Baby - Inner thighs/hamstrings
6) Camel pose - Quads/hip flexors/abdominals/shoulders/pecs/sternocleidomastoid (neck)
Those are the personal names that I use, some of you might know them with other names and that’s fine too. For all of these stretches make sure to hold a nice long and tall back posture, never letting your back round or hunch. Remember to ease in AND out of stretches and hold for at LEAST 30 seconds on each side before releasing. Try to breathe slowly and deeply and relax as much as possible to get the most benefit. ALWAYS listen and respect your body, never go to the point of pain or numbness when stretching. If stretches are painful or if soreness/pain persists even after stretching consulting with a medical professional to address possible muscle pulls or tears. I am still trying to catch up on postings but have some good ones on the way to stay posted! I hope that you all found this useful and are having a healthy and active week. Stay well.
-Trainer Tim
Original article and pictures take http://trainertim.tumblr.com/post/24140713142/6-hip-stretches site
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