I have found that I have been getting tight through my hips and legs. I have found this workout/plan on line and really thought it was beneficial for everyone.
the link to the website is: https://experiencelife.com/article/smart-stretching/.
Gluteus Medius and Minimus:
Layered muscles located on the outside of the hipbone.
Why stretch:
they can get overworked from walking and running
How to stretch:
-face a table that is at groin height, stand on left leg with right leg on table, knee bent. knee should be in front of your navel, bring your foot to the left of your hip. face forward with tight abs, lower back arched.
-stretch: slowly lean forward while maintaining the arch in your lower back. when you feel a stretch in your right buttock, hold for 10 seconds.
-contract: resist by pressing your right knee into the table and hold for 6 seconds.
-relax for 5 seconds
-Stretch: lean forward until you reach a new ending point, hold for 15 to 30 seconds.
Of course you will repeat this on the other side.
Psoas and Iliacus:
Hip flexor muscles situated deep within the abdominal wall and upper thigh
Why stretch:
these muscles are shortened during activities that flex the hips such as sitting. the increase the arch of the lower back (notorious for causing lower back pain)
How to stretch:
-Start: lie on your back on a stable table (bench press bench would work), legs hanging off. Grab left leg with both hands and pull it into your chest.
-stretch: stretch the hip flexor on the right side by lettting the right leg hand for 10 seconds
-contract: resist by lifting your right leg toward the ceiling for 6 seconds
-relax for 5 seconds
-stretch: hang your right leg off teh table again, hold for 10 to 20 seconds. to intensify the stretch use a heavy bag or ankle weight. switch sides.
Piriformis:
small muscle deep in buttocks
why stretch:
imbalances, such as weak glutes, cause this muscle to perform extra work. a tight muscle can push on the sciatic nerve, causing pain in hips, buttocks and down the outside fo the leg.
how to stretch:
-start: sit in a chair, lower back arched and abs tight. Cross your legs so the outside of your right foot rest on your left thigh, just above the knee
-Stretch: stretch be either pushing down on your right knee with your hand or leaning foward until you feel a stretch in the right buttock, hold for 10 seconds
-contract: resist by pushing your leg against your hand for six seconds
-relax for five seconds
-stretch: push on your right knee or lean foward until you feel a deeper stretch, hold for 15 to 30 seconds. switch sides.
this last stretch can be done laying on the floor by lifting your left leg up and pressing it towards your chest with your right foot on your thigh.
I have only put three of the eight stretches in this blog, follow the link for whole workout. These are the stretches that I use on a regular basis because of lower back pain and tight hips.
Remember it is about balance and if you are working your muscles you need to stretch them out as well. static stretching (no bouncing) to increase your range of motion. It is better to do the stretching after your cardio workout when muscles are warm (less risk of injury)