Hips and Glutes
Hip Flexor Stretch
Target area: hip flexors
If you’ve been in the Tylino treatment room then there’s a good chance that I have advised you to look after your hip flexors. And that definitely won’t be just those of you who run and ride, it’s most certainly for those sat at desks a lot or with long driving commutes too.
Kneel on one knee with the other foot in front flat on the ground. You might want something to cushion below your knee if you’re not on a soft surface. Try to keep your upper body straight and tall. Tuck your tail bone in under, you should feel a stretch at the top of the front of your kneeling thigh. To increase the stretch, you can lift the arm of the kneeling side.
Glute stretch
Target area: Glutes and lateral hip
This is another good classic stretch.
Sit on the floor with both legs in front. Bend one knee and bring that foot up about level with the other knee. Cross your foot over to the other side of your outstretched leg. Hug your knee in towards your chest. Your should feel a nice stretch in your glute and across the outside of your hip. Hold here for thirty seconds or so before repeating on the opposite leg.
Figure Four
Target area: Hips and glutes
There are a fair few variations of this ‘figure-four’ stretch but that’s not say one is significantly better than the other. Different styles may suit body types, range of movement or situation at the time. For example, the standing figure-four shown here with a chair could as easily be performed using a bicycle for support or I’ve been known to use a lamppost near the end of a long run!
LYING
Lie on your back with your knees bent and feet flat on the floor. Cross one leg over the other with the top foot rested just above the bent knee. For some people this is enough for a good stretch of the glutes. However, if you’ve got the mobility, raise your foot off the ground to bring your knee towards your chest. Reach through with both hands to clasp on to the back of your thigh. A gentle pull towards your chest will create a great stretch. Hold for about thirty second before releasing and repeating with the opposite leg.
STANDING
Stand with something in front of you for support like a chair, a bicycle, a wall, etc. Lift one foot off the ground, bend that knee out and lay your ankle across the opposite thigh close to your knee. Bend yours knee as if about to sit down. For some people this is enough for a good stretch of the glutes. However, if you’ve got the range of mobility then sit your hips back more to increase the stretch. Hold for about thirty second before releasing and repeating with the opposite leg.
Pigeon
Target area: Hips and glutes
For some people just getting in to this stretch will be enough whilst for others you might be able to take your elbows to the floor. Either way you’ll get a great stretch through the hips, glutes and also the piriformis.
From all fours, bring one knee forward and straighten out the back leg. If you have the range of movement, then take your forward knee just slightly wider than your hip and your shin parallel with your shoulders. However, if like me, you’re not quite that flexible then it’s totally fine to have the foot closer to your body, just work with what you can manage. Gently lower in to the stretch, moving your chest closer to the floor whilst keeping a straight back as much as possible. Hold here for thirty seconds or so before repeating on the opposite side.
Runners Lunge
Target: Dynamic mobility
It might be known as the 'runners lunge' but it's a great dynamic movement for everyone. It’s a great warm up practice too.
From standing upright, lunge forward with one foot so that the forward knee is bent and foot is flat on the ground. Make sure to keep this knee over the ankle as best possible and don’t let it drift forward over the toes. Your back leg can be straight and up on the ball of your foot. If it’s tricky for you to keep the back knee lifted then drop it down to the ground.
Frame your front foot with your hands by placing them on the ground on either side. Rotate your body by lifting the arm on the side of the forward knee. Raise this arm overhead and follow it with your gaze to open up through your chest. Hold for thirty seconds or so. Return to standing and repeat on the opposite side. This is a good one to repeat a number of times.
Hip opener
90/90 Hip Swings
Target: Hip mobility
A great dynamic stretch and mobility practice for the hips. Your hips will thank you for it. This can be done by supporting yourself (as shown) or if you’re feeling up to it then hold your hands out in front.
Sit on the floor with your knees bent and fairly wide apart. Feet are flat on the floor in front and hands on the floor behind for support. Twist your knees to one side and drop them down towards the floor. Don’t worry if they don’t go all the way down, work within your own ability. Hold here for a few seconds before taking your knees across to the opposite side. Repeat this several times to mobiles your hips.
90/90 Rotation
Target area: hips
Bodies don’t just operate in a forward and backwards motion, we rotate too. This dynamic stretch is great for hitting up lots of aspects in one fairly simple movement. You can easily work within your own range of movement to create an effective stretch.
Sit on the floor with your knees bent and fairly wide apart. Feet are flat on the floor in front. Twist your knees to one side and drop them down towards the floor. This should hopefully place your knees at almost 90 degrees bend, but don’t worry if it’s quite accurate. Try to sit up straight and tall. Gently lean forward to place one hand on your forward ankle and the other to the side for support. You should feel a stretch through the back of your hip here. Hold for thirty seconds or so.
Next, lift your arms out straight in front of you and rotate towards your back foot. This will create a stretch in the front of your hip this time. Again hold for thirty seconds or so before releasing, swapping legs around and repeating on the opposite side.
90/90 stretch leaning back
Target area: Hips
Sit on the floor with your knees bent and fairly wide apart. Feet are flat on the floor in front. Twist your knees to one side and drop them down towards the floor. This should hopefully place your knees at almost 90 degrees bend, but don’t worry if it’s quite accurate. Try to sit up straight and tall, with your hands on the floor behind for support. Gently lean backwards until your feel a nice stretch in the front of your hip. You can increase the stretch by bending your elbows to lower you a little more if you wish. Hold for thirty seconds. Switch your legs around and repeat on the other side.
Open and close the gate
Target area: Hip mobility
This is a great mobility practice for just about any reason. It’s great for before a long run or ride and also if you’ve sat down at a desk or in a vehicle for a long time.
Stand upright, next to something to help with balance if need be. Lift one knee towards your chest. Rotate your hip to turn this knee out to side to ‘open the gate’. Drop your foot to tap the ground. Keeping it out to the side, lift this knee again then bring it back towards the centre to ‘close the gate’. Tap the ground in front of you again before opening and closing the gate five to ten times. Repeat on the other leg too.
