Fit + Fab Challenge Bonus: Healthy Hips
by Denise Austin |
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General
Today's bonus content for DeniseAustin.com members focuses on moves for the hips - courtesy of my Stop The Clock Fitness Plan. These moves are so important to help keep your hips healthy and flexible - especially as we age, when we can become more susceptible to stiffness and pain. By incorporating these moves into your stretching routine, you can help to stay flexible, feel good, and enjoy a wider range of activities! It's all about feeling Fit and Fab no matter what our age - so let's do these movements!Standing Hip OpenerStand on your left foot and place your right ankle on your left thigh, right knee bent out to the side. Keeping your knees bent, bend at the hips slightly and push your buttocks back, placing both hands on leg. You can use a chair or wall for balance. Hold for 15 to 30 seconds. Switch sides and repeat.
Outer Hip RelieverLie on your back with your knees bent and cross your right ankle over your left thigh. Raise your left foot off the floor and place both hands behind your left thigh for support (your left knee should point directly up toward the ceiling). For a deeper stretch, gently pull your left thigh toward you as you use your right elbow to press your right thigh very gently. Hold for 15 to 30 seconds. Switch sides and repeat.
Hip StretchSit on the floor with your right leg stretched behind you and your left leg folded in front of you. Place both hands on the floor for balance. Keep your hips down as you lift your chest and let your whole spine lengthen. Hold for 10 seconds. Switch sides and repeat.
If you haven't yet gotten my Stop The Clock downloadable, printable guides, do it now - there are more stretching and flexibility exercises! Check it out today!
Outer Hip RelieverLie on your back with your knees bent and cross your right ankle over your left thigh. Raise your left foot off the floor and place both hands behind your left thigh for support (your left knee should point directly up toward the ceiling). For a deeper stretch, gently pull your left thigh toward you as you use your right elbow to press your right thigh very gently. Hold for 15 to 30 seconds. Switch sides and repeat. Hip StretchSit on the floor with your right leg stretched behind you and your left leg folded in front of you. Place both hands on the floor for balance. Keep your hips down as you lift your chest and let your whole spine lengthen. Hold for 10 seconds. Switch sides and repeat.If you haven't yet gotten my Stop The Clock downloadable, printable guides, do it now - there are more stretching and flexibility exercises! Check it out today!