Hip flexibility
I’ve been thinking about my own range within the body lately- especially since being introduced to the Pilates Reformer! I’d like to make the hips a focus within this Post. The phrase ‘If you don’t use it - you’ll lose it’ comes to mind!
As we age, everything starts to draw in and we have to work hard to keep flexibility. Pilates can be very effective for improving hip flexibility. Pilates exercises focus on strengthening and lengthening the muscles surrounding the hips, which can help to increase the range of motion and improve flexibility in the hip joints.
Some exercises to try…
There are several Pilates exercises that can be effective for improving hip flexibility. Here are a few examples:
Pelvic Tilt: Lie on your back with your knees bent and feet flat on the floor. Inhale to prepare, then exhale and engage your core as you tilt your pelvis up towards your belly button. Inhale to release the tilt and return to the starting position. Repeat for several repetitions, focusing on using your abdominal muscles to initiate the movement.
Single Leg Circles: Lie on your back with one leg extended towards the ceiling and the other leg bent with your foot flat on the floor. Circle the extended leg in a clockwise direction for several repetitions, then switch directions and circle counterclockwise. Repeat on the other leg.
Hip Flexor Stretch: Kneel on the floor with one leg extended behind you and the other leg bent in front of you. Keep your back straight and engage your core as you lean forward into the stretch, feeling a stretch in the front of your hip. Hold for several breaths, then switch legs and repeat.
Frog: Lie on your stomach with your elbows under your shoulders and your forearms on the floor. Bring your heels together and point your toes out to the sides, creating a diamond shape with your legs. Engage your glutes and lift your legs off the floor, keeping your heels together and your toes pointing out. Lower back down and repeat for several repetitions.
Remember to always listen to your body and modify the exercises as needed. Start with a few repetitions and gradually increase the intensity and duration of the exercises over time as your hip flexibility improves. For pre existing hip conditions or hip injuries always consult with your GP before exercising.
Our Belated Easter Social!
Milton Hill House Hotel- Good Food and Great Company!
Our next Social will be towards the end of July before the August break. If you have ideas/suggestions for where could be a good venue - then I’d love to hear from you- please feel free to drop me a line!
New Standing Shoulder Girdle Sequence
Over the last few weeks I’ve altered the exercises we do for the Rotator Cuffs. I thought it might be useful to share with you, for those that wish to do it at home. It also gives you a sample of how I’m putting together my ‘App’…