9 stretches to relieve stiffness in the hips, thighs, back and legs

With age, many health problems appear, including hip pain and joint damage that can severely affect your mobility. So, regular exercise becomes an imperative with age because your overall health largely depends on it. You can improve your mobility and reduce the risk of hurting yourself by doing simple exercises.

9 stretches to relieve your stiffness:

1.Sitting position, butterfly stretch:

Sitting on the floor or on a mat, with your legs bent in front of you and the heels touching the floor, lean forward while keeping your back straight until you begin to feel tension. Hold this position for 30 seconds then return to the starting position. Hold your ankles to help keep the position.

2. Position of the pigeon:

Get on all fours. Slowly bring your right knee forward by placing it behind your right arm. Place your ankle in front of your left hip, the leg should be vertical to the rest of the body. Hold for 30 seconds then repeat with the other leg.

3. Hip extension:

Lying on your back bend your knees while keeping your feet flat on the floor. Put a weight on your lower abdomen and hold it with your hands. Lift your buttocks and lower back from the ground while keeping your feet, upper back and head on the floor. Repeat 10 times.

5. Bridges :

This exercise has the same principle as the previous exercise except that it excludes weights. It is advisable to do it after doing the hips extensions with the weights. Repeat this exercise as many times as you can, but be careful not to hurt yourself.

6. Exercises of water:

Excellent workouts for hips, water aerobics or general water exercises are extremely beneficial because of the water’s resistance, which has an effect similar to weights, but allows a better range of motion.

7. The walk:

Excellent for strengthening worn hip joints. It is important to wear good walking shoes. It is advisable to slow down as you go and walk only short distances. When you start to feel more comfortable, increase your pace and distance to get more strength.

8. Sitting position external rotation:

Sit on a bench or chair and raise your left leg in front of you. Rotate the knee of the right leg to bring your right foot back under your left leg. Hold for two seconds. Repeat 10 times before moving to the other leg.

9. Flexion of standing hips:

You must use a tape for this exercise. Attach one end of the band around one anchor point and the other end around your right foot, turn your back to the anchor and slowly raise your knee to your chest. Make sure to keep your back straight. Do this 10 times with each leg. The more you progress in this exercise, the further you can move the anchor to increase the resistance.

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