February 3, 2017

Stretch Your Hip Flexors!

hip flexor stretch

Even if you’re not an athlete, you might need to stretch your hip flexors.

When you’re sitting down you might think you’re relaxed, but your muscles are contracting and can become tight.  So if you spend most of your day sitting down, whether it’s at a desk or driving a car, you’ll want to do this lovely stretch to get at your hip flexors.

This stretching is aimed at the iliopsoas muscle.  This muscles main function is to flex the hip (bring leg and the body closer together).

  1. Start in a knelling position
  2. Bring on leg forward – make sure the knee isn’t over the toe
  3. Tuck you tail bone under
  4. Push your hip forward
  5. You should feel a stretch down the front of the leg with the knee on the floor
  6. Hold for 30sec then swap sides

Try and work your stretching into your routine – maybe get on the floor and do these stretches while listening to the news in the morning or do it at the bus stop while waiting for the bus.  You might set a trend, everyone will start doing it…

And don’t forget to breathe!

February 3, 2017

Stretch Your Back!

If you do yoga you will be very familiar with this pose.  The child’s pose gives a great stretch for anyone who suffers from lower back pain and/or discomfort.

If you have knee problems this stretch might not be for you, talk to your therapist and they will be able to show you an alternative.

  1. Start in a kneeling position
  2. Bring your butt towards your heels
  3. Then bring the upper body down with arms extended
  4. Place your arms and forehead on the ground
  5. Hold for 30 seconds, relax and repeat

Release that tension, open up your chest and breathe easier

If you spend a lot of time at a computer, or do a lot of driving, your chest might become contracted and tight.  This stretch is aimed at the pectoral muscle of the chest.

There are 2 pectoral muscles, major and a minor.

  1. Start by placing your hands on the door frame
  2. Then step through the door
  3. You will feel a stretch through the front of the chest
  4. Relax and move your hands up or down.
  5. Repeat
  6. Hold each position for 30 seconds

You can vary the stretch by placing your hands higher or lower on the door frame.  Try placing your hands high up to start, stretch and hold, then bring them lower, stretch and hold.

Woman stretch

Maybe try the steps above before you attempt this one…

Try and stretch every morning and every night.  If you can work it into your routine, your body will thank you for it.  Don’t forget to breathe!