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Long time ago during my karate tae kwon do days- where flexibility was way over emphasized- My teacher who at the time was condifered the champion of korean army- was totally against the static stretching you see everyone practice. However past 10-15 years of research have uncovered this to be true that dynamic stretching is the fastest and most efficient method of building flexibility check it out:
Your hips are designed for mobility. You can rotate your thighs in & out, move them up & down, pull them to & away from your body. Or at least you should be able to do that. Most people lack hip mobility.
Sedentary lifestyle shortens your hip flexors & hamstrings which restricts hip movement. Persistent pains in your knees and/or lower back can be caused by lack of hip mobility. These 7 dynamic stretches will help you out.
Why You Need Hip Mobility. Dynamic stretches make your hip muscles regain their original length. Your body can function the way it is designed again. Pains in your knees, lower back & hip muscles can even disappear.
Better Posture. If you have lordosis from excessive sitting, stretching your hip flexors will improve your posture & fix lower back pain.
Correct Technique. Your lower back won’t round on Squats anymore or when lowering the weight on Deadlifts.
Less Injuries. Your knees & lower back won’t have to compensate lack of hip mobility. This minimizes risks of injury.
Exercise Guidelines. 1 set of 10 reps per exercise. Add sets if necessary. Do the dynamic stretches pre-workout as warm-up or on non-training days for faster improvements in hip mobility.
Focus on Quality. Not quantity, not speed, not reach. Your hip mobility will improve by doing the exercises correctly and often. Don’t cheat.
Take it Slowly. Increase speed & range of motion as your muscles loosen. Don’t get injured by forcing the movement from the start.
Move. These are dynamic stretches. No need to stay in a position for a better stretch. Move from rep to rep.
1. Leg Swings. Stretch your hip flexors & extensors dynamically. Flex & extend your thighs while holding on to something. Straight legs, unlocked knees. Start with small swings, increase the range of motion gradually.
Move from The Hips. Keep your pelvis still and lower back straight. Do smaller swings if you lack hip mobility.
Straight Back. Chest up, shoulder-blades back & down, look forward. Don’t bend your upper-back, don’t arch your lower back.
2. Side-to-Side Leg Swings. Dynamic stretch for your hip adductors & abductors. Swing your leg from side to side while holding on to something.
Move from The Hips. Don’t allow your torso to rotate. Keep your pelvis still, chest up and shoulder-blades back & down. Look forward.
Point Your Feet Straight ahead. Lead with your heels to keep your feet pointing forward. This also improves ankle mobility.
3. Split Squats. Stretch your hip flexors dynamically. Assume a wide stance with your feet pointing forward. Squat with both hands behind your head.
Squeeze Your Glutes. Increases the stretch & prevents your lower back to arch. Squeeze the glute of your back leg on the way up.
Push Your Knees out. Don’t let your knees buckle in. Push from the heels, curl your toes if necessary & push your knees out.
Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.
4. Lateral Squats. Dynamic stretch for your adductors. Assume a wide stance, the wider the easier. Squat laterally with both hands behind your head.
Point Your Feet Straight ahead. Rotating your feet outwards is trying to compensate lack of hip mobility. Plant your feet into the floor.
Push Your Knees out. This better involves your adductors. Push from the heels and push your knees out.
Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.
5. Rotational Squats. Stretch your adductors & abductors dynamically. Take a wide stance with your feet at a right angle. Squat to one side.
Feet at a Right Angle. Point the feet of your Squat leg straight ahead. Feet of your other leg 90° out.
Push Your Knees out. Push the knee of your Squat leg out. Push from the heels, curl your toes up if necessary.
Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.
6. Reverse Lunge with Twist. Dynamic stretch for your hip flexors. Step back with one leg as far as you can. Rotate to the opposite side.
Squeeze Your Glutes. Increases the stretch & prevents your back to arch. Squeeze the glute of your back leg while rotating & on the way up.
Watch out With Rotating. Your lower back is made for stability, don’t force rotation. Stop when you feel a stretch in your hip flexor.
Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.
7. Crossover Reverse Lunge. Dynamic stretch for your hip flexors & lateral hip muscles. Step back with one leg & put it across your body.
Squeeze your Glutes. Increases the stretch & prevents your lower back to arch. Squeeze the glute of your back leg on the way up.
Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.
You can feel soreness in your ankles from the Lateral & Rotational Squats. This is your ankles lacking mobility. Check out the post on how to improve your ankle mobility.
Your hips are designed for mobility. You can rotate your thighs in & out, move them up & down, pull them to & away from your body. Or at least you should be able to do that. Most people lack hip mobility.
Sedentary lifestyle shortens your hip flexors & hamstrings which restricts hip movement. Persistent pains in your knees and/or lower back can be caused by lack of hip mobility. These 7 dynamic stretches will help you out.
Why You Need Hip Mobility. Dynamic stretches make your hip muscles regain their original length. Your body can function the way it is designed again. Pains in your knees, lower back & hip muscles can even disappear.
Better Posture. If you have lordosis from excessive sitting, stretching your hip flexors will improve your posture & fix lower back pain.
Correct Technique. Your lower back won’t round on Squats anymore or when lowering the weight on Deadlifts.
Less Injuries. Your knees & lower back won’t have to compensate lack of hip mobility. This minimizes risks of injury.
Exercise Guidelines. 1 set of 10 reps per exercise. Add sets if necessary. Do the dynamic stretches pre-workout as warm-up or on non-training days for faster improvements in hip mobility.
Focus on Quality. Not quantity, not speed, not reach. Your hip mobility will improve by doing the exercises correctly and often. Don’t cheat.
Take it Slowly. Increase speed & range of motion as your muscles loosen. Don’t get injured by forcing the movement from the start.
Move. These are dynamic stretches. No need to stay in a position for a better stretch. Move from rep to rep.
1. Leg Swings. Stretch your hip flexors & extensors dynamically. Flex & extend your thighs while holding on to something. Straight legs, unlocked knees. Start with small swings, increase the range of motion gradually.
Move from The Hips. Keep your pelvis still and lower back straight. Do smaller swings if you lack hip mobility.
Straight Back. Chest up, shoulder-blades back & down, look forward. Don’t bend your upper-back, don’t arch your lower back.
2. Side-to-Side Leg Swings. Dynamic stretch for your hip adductors & abductors. Swing your leg from side to side while holding on to something.
Move from The Hips. Don’t allow your torso to rotate. Keep your pelvis still, chest up and shoulder-blades back & down. Look forward.
Point Your Feet Straight ahead. Lead with your heels to keep your feet pointing forward. This also improves ankle mobility.
3. Split Squats. Stretch your hip flexors dynamically. Assume a wide stance with your feet pointing forward. Squat with both hands behind your head.
Squeeze Your Glutes. Increases the stretch & prevents your lower back to arch. Squeeze the glute of your back leg on the way up.
Push Your Knees out. Don’t let your knees buckle in. Push from the heels, curl your toes if necessary & push your knees out.
Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.
4. Lateral Squats. Dynamic stretch for your adductors. Assume a wide stance, the wider the easier. Squat laterally with both hands behind your head.
Point Your Feet Straight ahead. Rotating your feet outwards is trying to compensate lack of hip mobility. Plant your feet into the floor.
Push Your Knees out. This better involves your adductors. Push from the heels and push your knees out.
Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.
5. Rotational Squats. Stretch your adductors & abductors dynamically. Take a wide stance with your feet at a right angle. Squat to one side.
Feet at a Right Angle. Point the feet of your Squat leg straight ahead. Feet of your other leg 90° out.
Push Your Knees out. Push the knee of your Squat leg out. Push from the heels, curl your toes up if necessary.
Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.
6. Reverse Lunge with Twist. Dynamic stretch for your hip flexors. Step back with one leg as far as you can. Rotate to the opposite side.
Squeeze Your Glutes. Increases the stretch & prevents your back to arch. Squeeze the glute of your back leg while rotating & on the way up.
Watch out With Rotating. Your lower back is made for stability, don’t force rotation. Stop when you feel a stretch in your hip flexor.
Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.
7. Crossover Reverse Lunge. Dynamic stretch for your hip flexors & lateral hip muscles. Step back with one leg & put it across your body.
Squeeze your Glutes. Increases the stretch & prevents your lower back to arch. Squeeze the glute of your back leg on the way up.
Stay Tall. Look forward, keep your chest up and shoulder-blades back & down. Don’t round your back.
You can feel soreness in your ankles from the Lateral & Rotational Squats. This is your ankles lacking mobility. Check out the post on how to improve your ankle mobility.
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