It would be a shame to injure your hip during a workout or while playing sports. Hip injuries are no joke, and they can take you out of the game for a long time. Thankfully, there are certain workout additions that you can consider that will help you to avoid hip injuries. Read on to get more information about what you should be doing during your workouts to keep your hips safe.
Special Hip Stretches
The first thing to focus on will be these special hip stretches that can help to protect your hips. The first one that you will want to incorporate is known as a standing hip flexor stretch. You need to stand tall and then bend your right knee while grabbing your right foot with your hand. Next, you need to pull your foot toward your glutes and hold that position for a few seconds while also squeezing your glutes.
The next stretch is called the lying figure four stretch, and it involves lying on your back with your knees bent and feet being in line with your hips. You need to cross your left ankle over your right thigh to do this stretch. You grab behind your right hamstring and then pull your legs to your chest. Switch legs when you’re done, and your hips should feel nice and stretched.
Special Hip Exercises
You’ll also be able to do a few specific hip exercises to put yourself in a better position. The first one to take note of is called a standing lunge with arm raise. You basically stand with your feet aligned with your hips and then step forward while bending your right knee. Raise your arm in the air as you lower your body down and then switch sides once your lunge is finished.
Next, you can try out the bridge with slow hip drops exercise routine. Lay on your back with your knees bent and your feet flat on the floor and aligned with your hips. You want to squeeze your hips and lift them off the ground, and you then need to hold your position for several seconds. Slowly lower yourself back down, and then do it again for several repetitions.