10 STRETCHES TO TAKE CARE OF YOUR HIPS AND FEEL BETTER

The hip area is one of the most important areas of our body, the weight of the trunk rests on them, which it distributes towards the lower extremities. The hip is a joint with great movement, rotation, flexion, adduction, abduction, extension, and circumduction, this is achieved through the function of different muscles, the correct coordination, and state of these muscles are essential for the proper functioning of the hip. hips. A decompensated hip that doesn't work well thanks to muscle decompensation, can find yourself developing pathologies like coxarthrosis. during this infographic, we show you 10 interesting exercises to require care of your hips.

1. Quadriceps stretch with incidence on the rectus anterior

The psoas and the anterior rectus are the main flexors of the hip, and they have a fundamental importance in the position of the pelvis and therefore of the spine, we show you an adequate stretch so that you can keep these muscles elastic, better your posture, avoid or better injuries or symptoms of these such as low back pain, leg heaviness, fiber breaks, knee pain, or the activation of trigger points. The anterior rectus, in addition to its importance in the hip, has a great influence on the knee, being part of the extensor apparatus. The rectus anterior quadriceps mustn't increase the pressure on the patella, which can lead to problems derived from the femoropatellar hyper pressure.

2. Stretching the iliopsoas muscle

We show you a very useful stretch of the iliopsoas muscle. This very important muscle has a great influence on the position of the pelvis and the spine, especially the lumbar spine, and tends to shorten, especially in today's life and people who spend a large part of the day sitting down. The psoas can directly or indirectly influence pathologies such as low back pain or affectations of the hip joint, among others.

3. Stretching the soleus and calves

We instruct you in the correct stretching of the muscles of the sural, calf, and soleus triceps, very important muscles for running and walking, in addition to the initial support of the bipedal position, the correct state of these muscles will allow you a more pleasant gait and an improvement in your career, in addition to avoiding injuries such as fiber breaks or muscle contractures. The correct functioning of the calf and soleus is essential in the dynamics of the foot that can be altered by excessive tension of these, which can lead to problems such as plantar fasciitis.

4. Stretching the tensor fascia lata muscle and the lateral chain of the leg

We show you how to perform tensioning and stretching not of a single muscle, but of a set of them with a common physiological function, that is, in addition to having individual characteristics and static-dynamic functions, they are possessed as a whole, This set can be altered and can lead to pathologies typical of the entire chain, therefore individual and common stretching are necessary.

5. Bilateral Calf and Posterior Leg Chain Stretch

In this exercise, we are going to stretch the calf muscles in the context of a global stretch of the posterior muscle chain.

As it is a stretch under load (standing) and due to this globularity in the tension of the entire chain, it will be of high intensity but also highly effective.

As a fundamental element, we must take care that the center of gravity is well in front of the ankles so that the tibiae are closed in dorsiflexion on the foot to introduce tension in these muscles.

6. Hip adductor stretch

We show you a simple way to improve the elasticity of your adductors, the adductor muscles have as their main motor function the approach of the legs to the central axis of the body, posturally it has great importance in the position of the pelvis and therefore in the lumbar spine. Correct elasticity in this muscle group is therefore essential. These muscles tend to be shortened both in the general population and in people who practice specific sports such as footballers.

7. Stretching the hamstrings and the posterior physiological chain of the legs

The hamstring muscles are one of the most important when it comes to stretching, these muscles are often shortened due to posture causes such as the continuous sitting position, which we continuously maintain in the current way of life. The shortening of these muscles are of great importance in the position of the pelvis and spine and can cause or facilitate future pathologies such as osteoarthritis or lumbar hernias. In this video, we show you not only the stretching of these muscles but of the entire physiological chain to which they belong.

8. Stretch for the gluteus and pelvitrochanteric muscles

The posterior muscles of the hip, such as gluteal and pyramidal, but also the rest of the pelvis muscles have an important tendency to contracture, tension, and stiffness that in many cases will participate in the appearance of back pain, lumbago, and lumbago, but also called pyramidal syndrome of false sciatica.

In addition, these muscles will participate in all the problems of the hip and pelvis such as hip osteoarthritis or public or pubic osteopathy.

In this exercise, we show an efficient stretch for these muscles.

9. Leg-supported gluteus triquetra stretch

Sometimes, we are not able to bring the hips to the proper stretching position with our hands, perhaps we do not have enough strength, or we have a stiff back, if this happens, a chair or table or the floor can be an effective help.

10. Lateral trunk, leg, and hip stretch

We show you a useful global stretch for the entire lateral area of   the body, with this stretch you will be able to reduce the tension of the entire area of   the body that may be decompensated by maintained asymmetric positions or altered postulate patterns. Like all global stretching, it has the advantage of stretching different areas at the same time.