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LUNGING HIP-FLEXOR STRETCH (WITH STAIR)
A lunging hip stretch is an excellent activity since it
serves to simultaneously strengthen and stretch. This
hip stretch targets your hip flexors, which actually
shorten from prolonged sitting. It also strengthens
your hip and knee extensor muscles.
1.
Locate a bottom stair or a single stair in a safe area.
2. Facing away from the stair, take a giant step
forward.
3. Place one foot on the stair behind you. Place
the sole of your foot on the stair.
4. Bend your front knee, slowly lowering your
body into the stretch.
5. Hold for a five count, then repeat.
Tip: Make sure your back stays in an upright
position so you feel the stretch in the front of
the crease of your hip.
Challenge: Once you are comfortable, progress to placing
the top of your foot on the stair; this will be a less
stable position but will provide a greater stretch.
HIP THRUSTERS
Hip thrusters are the opposite of the deadly desk-sitting
position. This activity simultaneously strengthens your
back and stretches the front of your body.
1.
Start sitting on the floor in front of a chair. (Make
sure the chair is in a stable position against a wall
or desk, especially if it is on wheels.)
2. Lean your upper back against the front of the
chair.
3.
Your feet should be closer than shoulder width
apart, with the soles of your feet on the floor.
4.
Lift your butt off the ground so your shoulders,
hips and knees are in alignment.
Tip: Ideally your belly should be flat like a table.
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PHOTOS THIS PAGE BY STEPHEN FRINK
