Open up Tight Hips Before your next Workout
Here’s a good two-part sequence that will combat “desk hips.” If you spend all day seated, you might complain about hip flexor inflexiblity and the inability to “fire your glutes.” Do this before your next workout and get more out of your session.
1) Get your butt muscles activated by lying on your back. You will appear to be setting up for a physioball bridge, but you won’t need a physioball. With toes pointed upwards, tighten your deep abdominal muscles, drive your straight arms down into the table, and push through both of your heels to activate your hip extensors. Although this is more of an isometric drill, you might actually produce a little movement, and that is okay. Hold each contraction maximally for 5 seconds and do 10-15x.
2) Pair that last drill with one of my favorites: the reverse lunge. From standing, take a good-sized step back behind you. If you have really long legs, you will feel like you are stretching back pretty far. Also, when you step back, make sure your feet are hip-width apart. With the heel of your back leg up in the air, bend you back leg at the knee to feel a nice stretch in the front of your hip on the same side. You can even add a little overhead reach/little bit of rotation to increase the front-body opening 🙂 Do 10 stepbacks on each leg.
NOTE: If you have “bad knees,” this can still be a very friendly drill for you…just limit the amount of bend in your back leg. You will need to pay extra attention to keeping your abdominal muscles braced to still feel the same anterior hip stretch, but it is definitely achievable!