Ejercicios Simples para Movilidad de las caderas // Simple Exercises for Hip Mobility
Greetings my dear friends of Full Deporte, today is already Friday, an ideal day to work our hips. Today I share with you my exercise routine to maintain the mobility of the hips. The primary objective of the hip is to provide stability and produce strength. The hip is a joint that needs mobility, and especially when we are advancing into adulthood, as it tends to develop stiffness, and even more so if we lead a sedentary lifestyle. When the hips lack mobility, they can generate problems, the knee will lose stability and begin to bend inward, additionally the lower back will not remain flexible and generate a lumbar flexion.it is important to establish a routine of exercises that help us with the mobility of the hip not only to avoid the pains that appear with age, but to avoid injuries during our workouts.
Before starting my hip mobility exercises, you have to warm up beforehand so that the body warms up and the temperature rises, as well as to warm up the bones and make them easier to move. I went for a 30 minute walk around the neighborhood where I live.
Ya calienticos, nos vamos hacer nuestros ejercicios
Already warmed up, we are going to do our exercises.
We stand with our back straight, shoulders away from our ears, with our hands on our waist, we raise our right knee and rotate it outwards without touching the floor, we do this movement 10 times, keeping a constant breathing, inhaling and exhaling through the nose.
For this exercise we place ourselves in the posture of the goddess, exercising the hips and unblocking the energy locked there. With our feet firmly on the floor we root ourselves with the earth, and our back well stretched, we bend our elbows and place the palms of our hands behind the neck, and turn the torso to the right side, stretching the right hand touching the floor with the fingertips, we return to the center and do the same movement on the left side. We do 10 repetitions of a complete set on each side. Keeping the abdomen and buttocks active to maintain balance, with the knees always outward.
Keeping ourselves still in the position of the Goddess, we bring the left knee almost touching the floor, return to the center with hands stretched and chest facing forward and place the other knee almost touching the floor, alternating between knee, center, knee, keeping a controlled breathing, feeling how our body enters a more intense heat. Here we feel the work of even more intense mobility of the hips.
For this exercise we place ourselves in the Malasana posture, posture that flexes and stretches the hips. With the arms stretched to the sides of the ears we make circular movements of the arms, thus decreasing a little tension in the hips and also working the inner part of the arm. We stay in this position for a count of 10.
Now to culminate this session. We lie on our back, bring our knees to our chest, and keep 5 counts, stretch our arms to the sides, and bring both knees on one side, directing the head on the opposite side, thus performing a twist, relaxing the back.
We end with the final relaxation, and we lie on our back with our legs stretched out, feet slightly open to the sides, arms stretched close to our sides, palms facing up, and eyes closed, we release any tension accumulated during the practice, relax our face, take 5 breaths and relax with some nice music to finish.
Esta rutina tiene un tiempo de duración de 30 minutos.
This routine has a duration of 30 minutes.
Hasta otro día amigos, con otra de mis rutina para trabajar determinadas partes del cuerpo.
Until another day friends, with another of my routine to work certain parts of the body.
Imagen principal editada en GridArt y los gif son de mi autoria editadas en GIPHY
Todo el contenido es de mi autoría y las imágenes son de mi propiedad
Las fotos fueron tomadas con mi Redmit 9T por mi esposo @gchacin25
Traducido con Deepl
Main image edited in GridArt and gifs are of my authorship edited in GIPHY
All content is my own and images are my property.
The photos were taken with my Redmit 9T by my husband @gchacin25
Translated with Deepl