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Exercises for the hips

people who Work in the office, They sit all day at their workplace. This can cause serious damage to health. Such a problem as the enslave muscles of the hips, is now not uncommon.

If you encounter this, then it's hard for youPlay sports or any other kind of activity. If you do not have such symptoms, although most of the day you spend sitting, it is better to prevent this problem than to treat later.

Perform several useful Stretching exercises. They will not interfere!

Basic exercises

  1. "dove"
    One leg pull back into the twine, knee down. Another leg bend in the knee and pull forward.

    Stay in this position, the thorax should be straightened. Then put your hands on the floor in front of you and stretch forward. Change the position.

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  3. "Wide squats"
    Stand exactly, then put your feet on the width of your hips, but it's better a bit wider. Sit down. Put your palms in front of you and press them to the floor. Go forward on your hands, and then back. Do not tear your legs.
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  5. "happy child"
    Lie on your back. Then bend both knees and grasp your feet (as in the photo). Now, at the same time, press your hands on your feet to let your knees fall to the floor. Hold on in this position for five seconds, then relax and repeat again.
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  7. "Wide legs"
    Put your head and shoulders on the floor, put your right hands under you, put your feet apart. Lower your hips slowly to the floor, as if sitting on a string.

    The upper part of the body can also be lowered slightly. Being in this position for five breaths, and then again, lower your legs.

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Intensive stretching

  1. "lizard"
    Make a lunge with one knee forward, and pull the other leg back. Hands need to rest on the floor, torso pull up - perpendicular to the floor. Keep your hands straight. Hold the pose five breaths, then repeat.
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  3. "Pigeon" (another variation of the exercise)
    Straighten your feet in front of you on the floor. Bend one knee and put it on the floor parallel to the pelvis. Then bend the other knee and lay it on top of the other leg so that a small triangle is formed.

    Put your hands in front of you and stretch forward until the chest touches your legs. Hold in this position five breaths. Then repeat.

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Additional exercises

  1. "Head to the knee"
    Sit on the floor and put your feet right in front of you. Then bend one leg in the knee and put it under the inside of the thigh of the other leg.

    Sit straight, and then slowly lean forward, keep your hands in the lock. Stay in this position for five breaths, and then change your leg.

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  3. "butterfly"
    Sit on the floor. Bend your knees and open them. Stops to connect soles inside and fix them with hands. On inhaling, pull your knees to the floor, relax your legs on exhalation.

    Perform the exercise for 30 seconds. Then gently bend forward, chest stretch to the legs. Slightly strain the abdominal muscles. Bend with a flat back, hold the lower back straight.

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The problem of enslave thigh muscles can appear in everyone who leads a sedentary lifestyle. Simple exercises will help you not only solve this problem, but also prevent it. Good luck to you!

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