Hip Mobility Exercises For Runners: A Comprehensive Guide To Strengthening Your Core And Lower Back
The core is one of the most important muscles in your body. Without it, you cannot perform any other movements effectively.
When you think about it, if you were not able to move properly without a strong core, then how would you run?
You could only walk or even crawl! If your lower back was weak and unstable enough, you might fall over while running. Therefore, strengthening your core is very important for all types of activities.
In order to strengthen your core, you need to do some basic exercises. These are called “core” because they involve the whole body from head to toe. They include things like crunches, sit ups and leg raises. Some of these exercises may seem simple but they require a great deal of strength and coordination so don’t try them at home unless you have someone else with you who can help out!
Another way to strengthen your core is through yoga. Yoga involves various postures such as standing poses (asana), sitting poses (pranayama) and lying down poses (mudra). Many of these pose will work your core in different ways. You can practice yoga anywhere; however, it’s best to start with a class that specializes in core training.
5 Stretches to Regain Hip Mobility and Flexibility
Hip mobility is an important aspect of fitness because it allows you to perform many different exercises. If your hips are not mobile enough, you may injure them while working out. This can put a serious crimp in your training and lead to long term consequences.
Fortunately, there are some stretches you can do to regain hip mobility and flexibility. These stretches should be done every day in order to regain strength in your hips and lower back. If you do these exercises every day, you should be able to improve your hip mobility and flexibility within a few weeks.
The first stretch is for the lower back. All you need to do this stretch are two chairs. Place the chairs parallel to each other and sit between them. Place your hands on top of the chair and slowly lift your butt off the floor and put it on your heels. Hold this position for about thirty seconds and then slowly sit back down.
Do this several times, at least three times and your lower back should feel looser.
Another great stretch is for the hip flexors. All you need to do this stretch is a wall. Stand in front of a wall with one foot forward and the other foot back. Slowly lean into the wall making sure your front knee does not go past your toes. Hold this position for about thirty seconds and then switch to the other side.
The next stretch is called the seated straddle. Sit on the floor with your legs extended in front of you. Slowly lift your hips off the ground by bending your knees and bring them forward one at a time. Try to have your legs forming a “V” shape. Hold this position for about thirty seconds and then slowly lower your hips back to the ground.
Do this at least three times.
The final stretch is called the seated groin stretch. This stretch can be a little uncomfortable, but it is a very effective stretch for the groin and inner thighs. Sit on the ground and cross your left leg over your right leg and grab your left foot. Slowly pull your foot towards your body until you feel a good stretch. Hold this position for about thirty seconds and then repeat with the other foot.
Sources & references used in this article:
The effect of static stretch and dynamic range of motion training on the flexibility of the hamstring muscles by WD Bandy, JM Irion, M Briggler – Journal of Orthopaedic & Sports Physical …, 1998 – jospt.org
Femoroacetabular impingement in professional ice hockey players: a case series of 5 athletes after open surgical decompression of the hip by M Bizzini, HP Notzli… – The American journal of …, 2007 – journals.sagepub.com
Warm-up and flexibility by DV Knudson – Chandler TJ, Brown LE. Conditioning for Strength …, 2008 – researchgate.net
Science of flexibility by MJ Alter – 2004 – books.google.com
The Definitive Guide to Why Stretching and Mobility Exercises are Completely Overrated by A Legge – completehumanperformance.com
The effect of duration of stretching of the hamstring muscle group for increasing range of motion in people aged 65 years or older by JB Feland, JW Myrer, SS Schulthies… – Physical …, 2001 – academic.oup.com