Exercise is not only advantageous for the body, but it also keeps the brain alert and enhances one's mood. So keep up with these exercises and you will feel the difference!
We are heading towards complete hip stability at quite a steady pace and we only have this week and next week left before we move up to other muscles in the body.
In today's world we sit a lot more than we are supposed to because of our jobs, driving around or simply watching television. As a result, our hip flexors (the muscles responsible for lifting and swinging the leg forward when we walk or run) shorten and this can lead to pain and further poor posture. It is essential that we stretch our hip flexors regularly along with our quads or thigh muscles.
Photo 1 shows the left hip flexor being stretched. Make sure your knee is on a pillow or soft surface to avoid any pain in the knee. Your feet, hips and shoulders should face forward. If this stretch gives you pain, do not do it. Hold the stretch for 30 seconds with each leg.
Photo 2 shows an excellent quad stretch. With your feet, hips and shoulders facing forward, grab your ankle behind your back and lift your heel to your buttocks. If you cannot reach your ankle with your hand use a towel or a belt as shown in photo 3.
Do not arch your lower back with either of these stretches. Hold your stomach in 1cm to keep your core stable and keep this position throughout the exercise. Keep your stomach in 1cm even when you are driving, sitting in front of the computer or anywhere else you go.
Next week we will focus on the hip for the last time.
A big thanks to our boot camp client who decided to remain anonymous. Our boot camp classes are aimed at weight control and joint strength and stability.
Enjoy your exercises and let's stay young.
Photo 2: A quad stretch.
Photo 3: A towel can also be used for the quad stretch.
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