Main Muscles Affected
- Legs
- Back
Workout difficulty
Easy
The hip muscles are classified into 2 groups: the first group is formed by the muscles of the iliac fossa (small psoas and ileus psoas), while the second group by the muscles of the gluteal region (large, medium and small buttock, piriformis, obturator internal, two twins and square of the femur). Maintaining the elasticity and tone of these muscles makes it possible to: reduce the likelihood of the onset of piriformis syndrome and sciatica, reduce any pain associated with osteoarthritis of the hips, improve posture and balance. The proposed exercises will allow you to stretch and improve the flexibility of the posterior muscles of the hip; furthermore, stretching prevents injuries and reduces muscle trauma. Before performing exercises it is good to perform a few minutes of warm-up, which can be global (with movements useful for raising body temperature) or joint (with the execution of rotational movements). While stretching, it would be desirable to keep the diaphragm and abdomen relaxed, breathing quietly. To do this, it is advisable to inhale the air from the nose (to have the right humidity) and exhale again through the nose, or rather, from the mouth. During the stretch phase (which must last about 5-10 seconds) you exhale, when you reach the maximum stretch point you inhale and continue to breathe quietly, remaining at the point of maximum stretch for another 10-15 ”; it is advisable not to exceed 30 ”between the elongation phase and reaching the maximum extension.
NOTE:
- Level: 2
- Perform 2/3 rounds every other day
- WARM UP
- STRETCHING
