TEEM Performance Training - HAHPN - January #4 2011: A Couple of Hip Stretches

Health and Human Performance e-Newsletter

• Hip Hop

Hip Hop
Only five emails for the month of January, so there is one more to go after today. Since I am having issues with my computer, I have to change some of the topics that I would like to cover in this month. Today, we will start with your January exercise or stretch (I can only provide a photo for you right now).

It may not be a surprise that you have tight hip muscles, which prevent you from moving optimally. But, is important for you to have strong and flexible hips. Think about it - your hips are meant to be strong and mobile not stiff and fragile. Hips are the center piece of the body that house (anyone thinking of The Commodores right now?) your glutes, lower abdomen region, upper quadriceps muscles (front of the leg), upper hamstring muscles (back of the leg). When these areas are tight, it can affect other joints because you compensate movement. So, let's loosen them a little bit (I have attached two photos. They will also be on the blogsite if you cannot view them here):

Photo #1. Standing ITB - you are quite welcome runners, walkers, and stairclimbers! 8 each side, hold for 2 to 20 seconds depending on how tight you are.

Photo #2. Standing March Cross with Hold - shoulders square (don't rotate them!), arms can be extended out like you're forming a "T", in marching form, or in running form. 8 each side, hold for 2 to 20 seconds depending on how tight you are.



I highly recommend these if you sit at a desk for most of the day. If you walk all day, you can benefit from these stretches as well. If you're an athlete, these stretches should almost be second nature - you guys [athletes] should have an adequate knowledge base on hip stretches.

That's it! Happy snow to anyone who has some. Happy sunshine to anyone without snow.

Be fit,
Derek

www.teempt.com
http://derekteempt.blogspot.com