Workout completed and now feeling hip discomfort? A physical therapist recommends these three stretches to alleviate tight hips post-lower-body exercise.
For individuals who engage in lower-body workouts such as running or strength training, muscle stiffness and soreness can be common issues. However, incorporating certain static stretches into your cool-down routine can help alleviate these problems and promote flexibility. Three effective stretches for this purpose are the Pigeon Pose, Lying Butterfly Stretch, and Lizard Pose.
The Pigeon Pose is a stretching exercise that deeply targets the hip rotators and gluteal muscles, which often become tight after intense lower-body workouts. To perform the Pigeon Pose, start by getting into a downward-facing dog position. Then, bring your right knee forward, placing it behind your right wrist, and lower your leg to the ground, keeping your toes pointed. Slide your left leg back, ensuring your hips are squared. Hold this position for 30-60 seconds on each side, repeating 2-3 times.
The Lying Butterfly Stretch targets the inner thighs and groin by sitting with the soles of the feet together and gently pressing the knees toward the floor. This stretch can be done by lying down on your back, bringing your knees closer to the floor while keeping the soles of your feet together. Hold this position for 20-30 seconds and repeat 2-3 times.
The Lizard Pose is a deep low lunge that stretches the hip flexors, hamstrings, and groin. To perform the Lizard Pose, stand with your feet shoulder-width apart, take a step forward, bend both knees to lower into a lunge, slide your rear leg backward, and lower your forearms to the floor inside your front foot (if possible), or place your hands flat on the floor and bend your elbows as far as is comfortable. Hold this position for 30-60 seconds, then repeat 2-3 times.
These stretches can help reduce muscle stiffness and aid recovery as part of a cool-down routine. Holding these stretches for around 15 to 30 seconds each can be beneficial. It's important to remember that consistency with these stretches can improve overall mobility and reduce the risk of injury over time.
In addition, including a 5 to 10-minute cooldown involving lower-intensity movement (e.g., light walking) before static stretches can help prepare the muscles for stretching. Avoid pushing into pain, as stretches should feel like a gentle pull, not sharp discomfort.
Stephanie Clark, a physical therapist who competed in elite-level competitive gymnastics and studied kinesiology at Simon Fraser University (SFU) in Canada, emphasises the importance of these stretches for post-workout recovery. Clark completed her masters degree in Science of Physiotherapy at Queen's University in Kingston, Ontario. According to Clark, incorporating these stretches into your post-workout cool down is a simple, accessible way to combat lower-body stiffness and support muscle recovery.
In summary, the Pigeon Pose, Lying Butterfly Stretch, and Lizard Pose are effective static stretches for alleviating post-workout lower-body stiffness, promoting flexibility, and easing tightness in the hips, glutes, inner thighs, and hip flexors. By incorporating these stretches into your post-workout routine, you can support muscle recovery and maintain flexibility, improving your overall performance and reducing the risk of injury.
These stretches, including the Pigeon Pose, Lying Butterfly Stretch, and Lizard Pose, can be beneficial for individuals focused on lower-body workouts in their health-and-wellness routine. Incorporating these exercises can help improve flexibility and relieve muscle stiffness, contributing to wellness and fitness-and-exercise recovery. By following the right techniques shown, like Stephanie Clark, a well-respected physical therapist, suggests, these stretches can be a simple yet powerful addition to your post-workout routine for long-term mobility and injury prevention.
