Hips don’t lie – and neither do the hip flexors.
Tight muscles make everyday life more difficult and sedentary jobs make the challenges worse. While we inevitably lose flexibility as we age, we can take steps (or stretches, rather) to slow the process.
All stretches benefit the body, but focusing on the hip flexors is essential for maintaining mobility in our golden years. A 2021 analysis found that hip flexor stretching positively affects the joints, ligaments and muscles around the hips, improving balance and reducing back pain.
Gavin Hamer, a physical therapist and national director of clinical education at Physical Therapy & Balance Centers, told HuffPost this week that stretching helps the body by improving circulation and joint lubrication.
Dr. Georgiy Brusovanik, a Florida-based orthopedic spine surgeon, explained to the media that while hip cartilage loss, like disc degeneration, is an inevitable consequence of the aging process, stretching is our best defense.
“As the joint capsule ages, it becomes inflamed and ossifies — parts of it literally turn into bone,” Brusovanik said. “Extending can counteract that process and maintain a more natural range of motion.”
Brusovanik suggests everyone practice hip extensions to counteract the effects of positions we commonly assume, such as slouching at night or hunching over a desk during the day.
To do a hip extension, also known as a bridge pose or bridge lift, lie on your back with your knees bent and your feet on the ground.
Place your hands under your back or on the floor and lift your hips as high as possible.
Brusovanik explains that this simple stretch is essential to combat cartilage loss.
“While aging inevitably changes our bodies, taking proactive steps to maintain hip flexibility can significantly improve quality of life,” he told HuffPost. “By embracing regular exercise routines that prioritize mobility and joint health, individuals can potentially mitigate the effects of aging on hip stiffness and maintain an active lifestyle for years to come.”
In addition to deadlifts, Hamer reports that incorporating lunges and butterfly stretches, as well as yoga or Pilates into your daily routine can do wonders for mobility.
Regardless of the physical activity you do, TODAY.com recommends preparing the body with dynamic stretching beforehand. Also known As active stretching, this type of movement increases blood flow.
Dynamic range. which use a full range of motion to improve mobility and reduce the risk of injury, include cat-cow, twist lunge and good morning stretches.
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Image Source : nypost.com