Release Your Tight Back and Hips With 4 Mobility Exercises

Release Your Tight Back And Hips With 4 Mobility Exercises

Hip Mobility Exercise 1: Band Hip Flexor Stretch

The band stretch is one of the most popular hip mobility exercise. It is very effective when it comes to stretching the hips.

You can perform this stretch while sitting or standing up. When performing this stretch, make sure not to pull your knees towards each other too much because if you do so, then you will strain your back muscles.

You can use any type of resistance such as a strap, elastic band, or even a towel. Make sure that you are using something firm enough to prevent injury but soft enough to allow the body to move freely.

Start by wrapping the elastic band around your upper thigh and slowly slide it down until it reaches your knee joint. Hold for 30 seconds and repeat on the opposite side.

If you have trouble holding the stretch for longer than 30 seconds, try doing it slowly. If you still cannot hold the stretch for long, then just stop there.

Hip Mobility Exercise 2: Knee Tuck Stretch

Another popular hip mobility exercise is the knee tuck stretch. To perform this stretch, lie face down on a mat or chair with your legs straight out in front of you.

Release Your Tight Back and Hips With 4 Mobility Exercises - from our website

Next, cross your ankles firmly while slowly bringing your knees towards your chest. Hold this position for 30 to 45 seconds and repeat two times.

Hip Mobility Exercise 3: Back Extension

The back extension is a great exercise to release tension from your hip and lower back muscles. To perform this stretch, all you need is a mat and follow these steps.

Start by laying down on the floor on your stomach.

Sources & references used in this article:

Science of flexibility by MJ Alter – 2004 – books.google.com

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Functional leg-length inequality following total hip arthroplasty by CS Ranawat, JA Rodriguez – The Journal of arthroplasty, 1997 – Elsevier

Effect of self-myofascial release on myofascial pain, muscle flexibility, and strength: a narrative review by L Kalichman, CB David – Journal of bodywork and movement therapies, 2017 – Elsevier

The foam roll as a tool to improve hamstring flexibility by DH Junker, TL Stöggl – The Journal of Strength & …, 2015 – cdn.journals.lww.com

Immediate effect of active release technique versus mulligan bent leg raise in subjects with hamstring tightness: a randomized clinical trial by V Kage, R Ratnam – Int J Physiother Res, 2014 – Citeseer

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Iliotibial band syndrome in runners by M Fredericson, C Wolf – Sports Medicine, 2005 – Springer