Hello this is Dr. Bradley and Luke with
The Joint. Today we’ll be discussing three types of hip stretches to improve
overall flexibility. Please remember to perform all exercises
as advised by your chiropractor. The first exercise is a standing hamstring
which affects muscles that are contracted during long periods of
sitting. This tightness can affect the position of your hips, and lead to low
back pain. Start in a standing position, extend one leg out with your heel on the
floor and your toes pointed upward. As you lean forward, brace yourself with your hands on the top of your extended leg. You may choose
to lower your hip on the side of the extended leg to increase the stretch.
It’s important to not hunch forward. Be sure to keep your spine straight and in
a neutral position. Stretching the iliotibial band can undo the damage of
prolonged sitting and help alleviate knee and hip pain. This exercise
especially helps mobility with walking, running, and climbing stairs. Start by
standing near a wall. Place your hand high on the wall for balance. Take the
leg closest to the wall and cross it behind your other leg. Gently push your
hips toward the wall and you will feel a stretch on the outside of that hip and
leg. Repeat this stretch on the opposite side, then release. Prolonged sitting or
strenuous activity can increase the tightness of the muscles surrounding the
hips, leading to low back pain. This last exercise, the piriformis stretch, can
greatly increase the mobility of your hips. Start in a seated position, place
one ankle on your knee. Gently lean forward until you feel a pull around the
hip of the bent leg. Repeat this stretch on the opposite side, then release. Thanks for joining us today.
Remember The Joint Chiropractic is more than just a solution for back pain, it’s
your key to a healthy lifestyle.