Even if it’s a walk around the block, a simple warmup before you step out will increase blood and nutrient supply to your muscles and can reduce soreness after your fitness class, softball game or neighborhood jog with the dog. Post-activity stretches will aid in flexibility and recovery. In the fourth part of our six-part stretching series, here are some dynamic and active stretches for your hips.
Our experts recommend two types of stretching: dynamic and static. Dynamic stretching is ideal prior to exercise to prepare joints for movement and muscles for optimal activation. Dynamic stretches are held for two-to-three seconds before switching. Static sustained stretches are designed to hold a position for a joint or a muscle that is minimally challenging and held for 20-30 seconds before switching. Matt Gardner, health and fitness coordinator for Hometown Health demonstrates dynamic and active stretches for your hips.
Additional Tips for Stretching
- Stretch until you are about to reach the point of discomfort.
- The feeling of tightness should diminish as you hold the stretch.
- Exhale into the stretch. Avoid holding your breath.
- If tightness intensifies or you feel pain, stop the stretch.
- Shake out limbs between stretches.