Friday October 4, 2024

Shake Those Hips

Shake Those Hips

by Daniel Norin December 15, 2021

Padel players rely heavily on their hips. Maintaining excellent muscle balance in your hips is essential.

You’re looking for individuals that are forceful, agile, and capable of igniting a room. The hips give stability, strength, and flexibility to both the upper and lower limbs.

Your joints will be subjected to additional stresses and frictions when your hips are out of alignment.

Injuries to your lower back, knees, shoulders, and ankles may be caused by misaligned hips, which can also lead to more significant problems in the future. Maintaining a strong, flexible, and well-positioned hip is vitally essential.

Check ou this easy and quick way to correct a high hip problem:

Padel players and other athletes may benefit from this straight-leg hip twist, which twists and relaxes the spine while squeezing and contracting muscles in the hips.

The hips and glutes should be strengthened routinely using a variety of squats and other hip-tightening exercises in addition to regular realignment. The sitting groin stretch, the supine stretch, the glute and cats-and-dogs exercise are all good options for stretching your hips. Deep hip muscles may be reached with piriformis myofascial release.

This is how you do straight-leg hip twist. Fairly easy right?

Many people have never heard of the straight-leg hip twist, although it is a very effective stretch for balancing and aligning the hips. Try this stretch if you’re not sure whether you have any issues. It’s a good sign if both parties agree that the situation is satisfactory. There may be a problem if one side of your hips is much tighter or less comfortable than the other.

Hip Alignment Instructions

Lay on your back with your legs straight and your toes contracted.
Spread your arms out in front of you at a 90-degree angle with your palms facing down.
Keep both feet flexed at all times by placing the right heel on top of the left foot.
Lift the right hip off the floor by contracting the quadriceps of both legs.
Keep twisting until your right hip is pointing upwards.
Maintain a calm upper body and a 180-degree head tilt.
It’s acceptable if you can’t fully rotate your hips at this time; you’ll be able to one day.
Hold the stretch for 30-60 seconds while breathing deeply and keeping your quadriceps and glutes clenched.
Take a step back and extend the other foot.

Tightness in your hamstrings, adductors, knees, or lower back may be a symptom. After your workout, run orpadel practice, keep doing this stretch until it no longer hurts. Regular hip alignment will improve your overall well-being and performance.

Tags: Exercises Hips Padel

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Shake Those Hips!

Shake Those Hips!

by Daniel Norin December 14, 2021

For padel players, the hips are the driving force. So you need to take extra care of your hips. Here’s how:

Keep your hips in a state of muscle equilibrium at all times. Ideally, you’d want them to be powerfully flexible and explosively forceful.

The hips give stability, strength, and flexibility to both the upper and lower limbs. Having a misaligned hip means that you’ll be putting additional stress on your joints, which may lead to injury in the long run.

Check out the 3 most common causes of hip pain in this video:

Back, knee, shoulder, and ankle discomfort, as well as the possibility of more severe problems down the road are all possible side effects of having your hips misaligned. Maintaining a strong, flexible, and well-aligned hip is essential to preventing injury and pain.

As a key stretch for all athletes, this straight-leg hip twist engages the hip muscles while rotating and relaxing the spine. It should be performed at least once a week.

Squats, lunges, and other activities that strengthen the hip and glute muscles should be done consistently in addition to regular realignment. Cats-and-dogs exercise is also an excellent way to extend your hips, as well as many other exercises. Your hip muscles will benefit from Piriformis myofascial release.

Hip twist with a straight leg

You may not have heard of the straight-leg hip twist but it is a great way to keep your hips in balance and aligned. Try this stretch if you’re unsure whether you have a problem. You’re on the right track if both parties agree. There are difficulties if one side of your body is much tighter or less pleasurable than the other.

Hip Alignment Instructions

Straighten your legs and flex your feet while lying on your back.
Spread your arms out in front of you at a 90-degree angle with your palms facing down.
Keep both feet flexed at all times by placing the right heel on top of the left foot.
Lift the right hip off the floor by contracting the quadriceps of both legs.
Twist your hips so your right hip is pointing up toward the sky.
Your head should be pointed in the opposite direction as your upper body remains relaxed.
Even if you’re unable to rotate your hips entirely right now, you’ll be able to in the future.
Stay in the stretch for 30-60 seconds, keeping your quadriceps and glutes engaged.
Take a step back and extend the other foot.

Your hamstrings, adductors, knees, and lower back may all feel tense as a result. After your training, jogging, or ping-pong practice, continue to execute this stretch. The regular hip alignment will improve your overall well-being and performance.

Before you go, check out these hip alignment exercises on youtube:

Tags: Conditioning Health Hips

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