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Improve hip abduction mobility: kneeling position

Many people have tight hip adductors, and this tightness can be a major limiting factor in your ability to achieve good posture during exercise and training. Tight hip adductors can easily lead to:

1. Chronic or acute groin strain

2. Difficulty keeping the knees toward the toes when squatting, or causing Knee-squeezing

3. X-shaped legs or knee valgus posture

4. It is difficult to achieve a good posture when doing deadlift squats

< p>5. Collapsed arches or flat feet

Many people will have such restrictions! This not only affects our exercise benefits, but also poses a relative risk of injury. . So I suggest you spend more time to improve this situation! Open your hips!

In the previous article "Improve Hip Mobility: Dynamic Stretching of Hip Adductors" we introduced you to a great movement!

However, many people report that the straightened legs and knees will feel a little uncomfortable during the movement. The reason is probably that the knee joints are not stabilized and the pressure from the hip joints is transferred to the knees!

If you really feel uncomfortable, you can switch to the kneeling version!

The action is as follows!

Kneel down on your knees, use a towel on your knees (to facilitate sliding), keep your torso stable and your spine neutral!

Open the hip joint (abduct to the side), feel the stretch of the adductors, then flex the hip and push back to extend the hip joint!

Perform 3 sets of 12 reps each! It can be used as a warm-up before training and as part of daily targeted training! Helps you restore the mobility of your hip joint

This action will be easier to perform in comparison! At the same time, it will not bring extra pressure to the knee joint! It is a very good choice for beginners!

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Important< /span>FitnessTechniques - hip flexion and extension

Improve hip joint mobility: 2 steps and 5 movements

< p style="margin: 0px 0px 15px; padding: 0px; border: 0px; vertical-align: top; text-indent: 24px; font-family: 宋体; line-height: 23px;">Hip joint flexibility exercise: 8 recommended movements