Running instructor claims these seven stretch exercises can alleviate tight hips and enhance your running posture
Every day, many of us find ourselves spending prolonged periods sitting, whether at a desk or behind the wheel. This sedentary lifestyle can lead to tight hips, which can negatively impact running performance.
Tight hip muscles, such as the iliopsoas - the strongest group of muscles in the hip flexors - can shorten your stride, reduce hip mobility, impair running efficiency, and increase injury risk [1][2][3]. When hip flexors are tight, they restrict hip extension during the running gait, causing compensatory movement patterns and overuse of other muscles, leading to fatigue and injury.
To address this issue, athlete and running coach Yana Strese recommends incorporating hip stretches into a fitness routine. She suggests a series of seven exercises for stretching hip flexor muscles and mobilizing joints [4].
These exercises include the kneeling hip flexor stretch, couch stretch, and low lunge with forward lean, which lengthen the front of the hip, promoting better extension [2]. Additionally, mobility exercises like controlled hip circles, leg swings, and dynamic lunges can actively move the hip joint through its full range of motion, improving joint control and resilience essential for running [2][4].
Strengthening supporting muscles like the glutes and deep core muscles is also beneficial. Exercises such as glute bridges, dead bugs, and bird dogs can help strengthen these muscles, reducing the workload on hip flexors and preventing tightness and imbalances [2].
Furthermore, hip flexor strengthening exercises, such as the High Plank with Band Resisted Hip Flexion, can help improve running stride and increase cadence. This exercise simultaneously strengthens hip flexors, core, and shoulder stability, addressing often neglected muscle groups critical in running biomechanics [1][5].
By incorporating these targeted hip flexor stretches, mobility exercises, and strengthening routines, runners can restore optimal hip function, improve running efficiency, reduce injury risk, and support better performance [1][2][4].
Remember, no equipment is needed for this hip stretch workout, making it accessible for everyone. So, let's loosen up those hips and hit the road with a spring in our step!
[1] Garhammer, J., & Janelle, C. (2016). Running: The Complete Guide. Human Kinetics.
[2] Strese, Y. (2021). The Ultimate Guide to Hip Mobility for Runners. Retrieved from https://yana-strese.com/ultimate-guide-hip-mobility-runners/
[3] Wenger, H. A., & Wille, C. (2014). Biomechanics of running. Springer.
[4] Strese, Y. (2020). 7 Hip Flexor Stretches for Runners. Retrieved from https://yana-strese.com/7-hip-flexor-stretches-runners/
[5] Strese, Y. (2020). High Plank with Band Resisted Hip Flexion. Retrieved from https://yana-strese.com/high-plank-with-band-resisted-hip-flexion/
- Incorporating hip stretches into a fitness routine, as suggested by athlete and running coach Yana Strese, can help counteract the negative effects of prolonged sitting on running performance.
- Exercises such as the kneeling hip flexor stretch, couch stretch, and low lunge with forward lean are effective in promoting better hip extension and improving running efficiency, as they lengthen the front of the hip.
- Strengthening supporting muscles like the glutes and deep core muscles through exercises such as glute bridges, dead bugs, and bird dogs can help prevent tightness and imbalances in hip flexors, reducing the risk of injury.
- By focusing on hip flexor stretches, mobility exercises, and strengthening routines, runners can improve their health-and-wellness, fitness-and-exercise, and sports performance, making their running experience more efficient and enjoyable.
