The warmer weather and longer days encourage us to be more physically active, but this can often come at a cost – pain and discomfort in our joints. The most common sources of agony in adults are hip, lower back, knee, and shoulder pain. Three out of four of those are lower body joints, and there are two main reasons for this.
Firstly, our modern-day jobs may involve more sitting than is ideal, and secondly, we tend to be more active during the summertime. So, if you’re spending your working hours at a desk and then jumping into a more active lifestyle after work, you might find yourself more prone to nagging joint pain. However, there is good news: incorporating some easy hip stretches into your routine can help prevent injury, alleviate pain, and even enhance your physical performance.
Hip stretches: an insurance policy against injury
Incorporate these two hip stretches into your daily routine to keep your hips and lower back feeling great – and potentially enhance your physical performance. For example, carrying out these exercises before engaging in a sport such as golf can help you avoid aches and pains afterward.
1. Standing Lunge
This stretch is perfect for opening up your hips, but it can place some strain on your knees. If your knees don’t tolerate this stretch well, simply move on to the next stretch.
To perform a standing lunge:
- Start by standing tall with your feet shoulder-width apart.
- Step one foot forward into a long stride, keeping both feet facing forward. Your front knee should be directly above your ankle, while your back knee should point towards the ground, but not touch it.
- Place your hands on your hips to maintain balance. Make sure your upper body stays erect and your core is engaged.
- Push through the heel of your front foot to slowly return to your starting position.
- Switch legs and repeat the stretch on the other side. Aim for 5-10 repetitions on each leg.
Remember, you can modify this stretch by placing your hands on a wall or tabletop for balance, or by shortening the length of your stride.
2. “Number 4” Stretch
This stretch targets your glutes and external hip rotators, making it an excellent choice for anyone with lower back discomfort.
You can perform the “number 4” stretch lying on the floor, as follows:
- Start by lying on your back with your knees bent and feet flat on the floor.
- Cross one ankle over the opposite knee, forming a “figure 4” shape with your legs.
- Grasp the back of the thigh of the uncrossed leg and gently pull it towards your chest.
- Hold the stretch for 20-30 seconds, then switch legs and repeat on the other side.
If you have difficulty getting down onto the floor, you can do this stretch seated in a chair. Sit tall in the chair, cross one ankle over the opposite knee, and gently press the raised knee down toward the floor while maintaining an upright posture. Hold for 20-30 seconds and then switch legs.
When and how often should you stretch?
These hip stretches can be done daily and are an excellent way to keep your lower body feeling its best, whether you’re at work, at home, or taking part in sports and other activities. If you’re experiencing pain or discomfort, daily stretching can make a significant difference – think of it like brushing your teeth: a small daily investment in your overall health and wellbeing.
Remember to listen to your body and consult with a healthcare professional if you’re unsure about proper form or if you experience pain during or after stretching. And don’t forget to share these stretches with friends and family who might be suffering from joint discomfort – they’ll thank you for it!
