5 Minutos de Ejercicios de Estiramiento que te salvarán del dolor de Cadera y Lumbar
Summary
TLDRThe video script emphasizes the importance of stretching and mobility, particularly for the hips, in our sedentary modern lifestyle to prevent hip pain and injuries. It introduces four simple exercises: the 'child's pose' for a gentle stretch, the 'lizard pose' for hip flexors, hamstrings, and quadriceps, the 'stretch in posture of 4' targeting outer hip muscles, and the 'butterfly pose' for beginners. These exercises are designed to improve joint movement, enhance physical and sports performance, and prevent injuries, taking only 5 minutes a day. The script highlights that hip mobility is crucial for runners to improve performance and technique, allowing for a longer stride and reduced stress on joints. The presenter encourages viewers to adopt this routine and share the video to spread awareness.
Takeaways
- 🧘 Stretching and mobility are often neglected, leading to hip pain and potential injuries, especially in sedentary lifestyles.
- 🏃 The hips act as the center of gravity and movement generation in the body, making them crucial for runners and athletes.
- 🚑 Tension in hip flexor muscles can be alleviated through specific exercises, which also help in injury recovery and prevention.
- ⏱ A daily 5-minute routine can significantly impact joint mobility, quality of life, and sports performance.
- 🧒 The 'child's pose' is an effective starting stretch for the hips, thighs, and back, reducing stress and tension.
- 🦎 The 'lizard pose' targets hip flexors, hamstrings, and quadriceps, aiding in maintaining full range of motion for runners.
- 🦵 The 'stretch in posture of 4' focuses on the muscles outside the hips, enhancing movement, stabilization, and mobility.
- 🦋 The 'butterfly pose' is suitable for beginners, stretching the hips, abductors, and lower back with a simple and effective technique.
- 💪 Post-exercise stretching, particularly after leg-focused gym sessions or running, is beneficial for muscle recovery and flexibility.
- 👣 Good hip mobility is essential for improved performance, injury prevention, and better running technique.
- 📈 A well-mobilized hip joint allows for a longer stride, more power, and reduced stress on other joints, enhancing athletic performance.
- 📝 Taking note and regularly practicing these exercises can lead to noticeable improvements in hip mobility and overall well-being.
Q & A
Why is stretching and mobility often neglected in modern societies?
-Stretching and mobility are often neglected because most people in modern societies lead a sedentary lifestyle, remaining seated for long periods of time, which can lead to hip pain and other issues.
What is the primary cause of hip pain according to the script?
-The primary cause of hip pain is the lack of stretching and exercise, especially when people remain seated for extended periods without moving their hips.
Why are hip flexor muscles and the central area of our body important when running?
-The hip flexor muscles and the central area of our body are important when running because they serve as the center of gravity and are responsible for generating movement and force.
What are the benefits of performing the 'child's pose' exercise?
-The 'child's pose' helps to gently stretch the hips, thighs, and back, which can reduce stress and tension in these areas.
How long should one maintain the 'child's pose' position?
-One should maintain the 'child's pose' position for a duration of 30 to 60 seconds.
What muscle groups does the 'lizard pose' target for stretching?
-The 'lizard pose' targets the hip flexors, hamstrings, and quadriceps for stretching, which are the muscles of the upper leg in the back and front.
How does the 'stretch in posture of 4' exercise affect the hips and buttocks?
-The 'stretch in posture of 4' targets the muscles on the outside of the hips and buttocks, improving movement, stabilization, and mobility of the hip.
What is the purpose of the 'butterfly pose' and who is it ideal for?
-The 'butterfly pose' is ideal for beginners to stretch the hips, abductors, and lower back due to its ease of execution.
How long should one hold the 'butterfly pose' position?
-One should hold the 'butterfly pose' position for 20-30 seconds, release, rest a bit, and then press again for another 20-30 seconds.
When is the described stretching routine ideally performed?
-The stretching routine is ideally performed after a gym session focusing on the legs or after a running session.
Why is hip mobility particularly important for runners?
-Hip mobility is important for runners because it allows for a longer stride, greater power, less stress on other joints, proper body alignment, balance, and more efficient movement, which can improve performance and minimize the risk of injury.
What is the recommended duration for the entire stretching routine?
-The entire stretching routine is designed to take only 5 minutes a day.
Outlines
🧘 Stretching and Mobility for Hip Health
This paragraph emphasizes the importance of stretching and mobility, particularly for those who are sedentary for long periods, a common issue in modern societies. It discusses how a lack of stretching can lead to hip pain and injuries, as the hips act as the body's center of gravity during movement. The paragraph introduces four exercises aimed at relieving hip tension and improving overall physical and sports performance. The exercises include the 'child's pose' for a gentle stretch, the 'lizard pose' for hip flexors, hamstrings, and quadriceps, 'stretch in posture of 4' for the outer hip muscles, and the 'butterfly pose' for beginners to stretch the hips, abductors, and lower back. The routine is designed to take only 5 minutes a day and is suggested to be performed after leg-focused gym or running sessions.
🏃♂️ Hip Mobility for Improved Running Performance
The second paragraph focuses on the role of hip mobility in enhancing running performance and preventing injuries. It explains that the axis of movement for the exercises should be in the hips, not the back, and suggests holding each stretch for 20-30 seconds with a brief rest before repeating. The routine is recommended for implementation after gym or running sessions targeting the legs. The paragraph underscores the significance of hip mobility for a longer stride, greater power, reduced stress on other joints, proper body alignment, balance, and efficient movement. It encourages viewers to adopt the stretching routine for noticeable improvements and to share the video with others interested in the topic.
Mindmap
Keywords
💡Stretching
💡Mobility
💡Hip Pain
💡Injuries
💡Hip Flexor Muscles
💡Child's Pose
💡Lizard Pose
💡Stretch in Posture of 4
💡Butterfly Pose
💡Physical and Sports Performance
💡Prevention of Injuries
Highlights
Neglecting stretching and mobility is a problem in modern societies where people sit for long periods, leading to hip pain.
Stretching and exercising hip muscles can prevent injuries, as the hips are the center of gravity during running.
Tension in hip flexor muscles can be relieved with simple exercises to improve quality of life and sports performance.
The proposed routine takes only 5 minutes a day and can help prevent injuries.
Child's pose is a gentle stretch for the hips, thighs, and back to reduce stress and tension.
Lizard pose stretches hip flexors, hamstrings, and quadriceps, which is beneficial for runners.
Stretch in posture of 4 targets the muscles on the outside of the hips for improved movement and stability.
Butterfly pose is an easy exercise for beginners to stretch the hips, abductors, and lower back.
Maintaining hip mobility is key for all people and improves performance and running technique for runners.
Good hip mobility allows for a longer stride, greater power, and less stress on other joints.
The routine is designed to be done after a gym or running session focusing on legs.
The routine is easy to adapt to any runner's life, regardless of daily busyness.
Hip joint mobility is essential for proper body alignment, balance, and efficient movement.
The video encourages viewers to take note, save, and practice the routine for noticeable results.
Sharing the video on social networks or with contacts can help spread awareness about hip mobility and its benefits.
The video ends with an invitation to like, comment, and share for further engagement on the topic.
Transcripts
In general,
most of us tend to neglect stretching and our mobility.
And this, in the lifestyle we lead in modern societies, is a problem, since most
of us remain seated for long periods of time on a daily basis.
And these are usually the number one cause of hip pain. But also, not stretching or exercising
these muscles can cause injuries. And this happens because when we run,
the central area of our body and the hips are our center of gravity,
and it is where our body generates movement and force.
For all this, if you suffer too much tension in the hip flexor muscles,
or you are recovering from an injury, or you simply want to relieve this region
to avoid these problems in the future, pay attention to these 4 exercises that we are going to see today,
which They are very simple to do and they will help you relax your hips.
In fact, this routine will only take you 5 minutes a day, and it is capable of moving
your joints, which is undoubtedly going to have a great impact on
your quality of life, on your physical and sports performance, and on prevention. of injuries.
Take note of this simple routine, save this video and put it into practice...
Let's move on to exercise #1: the "child's pose", which is a great way
to start any sequence of hip stretches.
The purpose of this exercise is to gently stretch your hips,
thighs, and back, which will help reduce stress and tension.
To do this pose kneel on the floor, bringing the inside of your left
and right foot together. If you can't touch your big toes due
to knee problems, for example, you can do this pose simply by bringing your heels together.
Once you're in that position, lean forward
and allow gravity to pull your body down toward the floor.
Maintain this posture for a time of 30 to 60 seconds.
#2: "lizard pose." This pose is great for stretching your hip flexors
, but also for stretching your hamstrings and quadriceps. That is, the
muscles of the upper leg, both in the back and in the front.
Keeping these muscle groups strong and stretched will help you maintain a
full range of motion, which is great for all runners.
Specifically, this exercise is meant to be a slow, deep stretch to
open up the hip, and can help relieve back pain or sciatica as well.
To begin this exercise, take one leg straight behind you, bend your
front knee, and lower your back leg until you feel a stretch at your hip.
With this movement you will also stretch the lower back and spine.
Maintain this position for 30 to 60 seconds on one side. Then
slowly return to the starting position, and repeat with the other leg for the same amount of time.
After that we go to the next exercise: "stretch in posture of 4".
This exercise targets the muscles on the outside of the hips, which are located
in the buttocks and help with movement, stabilization and mobility of the hip.
Begin the exercise by lying on your back and bringing the sole
of one foot as close to the opposite thigh as possible.
Keep your feet flexed and active, with your lower back always resting on the ground.
Using both hands, grab the back of your thigh and slowly bring it closer to your body.
There you will feel how your buttocks and hips stretch.
Also hold that position for 30 seconds with one leg, then
slowly return to the starting position and repeat with the other leg for 30 seconds.
After that we move on to exercise #4: "butterfly pose",
which is an ideal exercise for beginners to stretch the
hips, abductors and lower back. Simply because it's so easy to do.
Begin by sitting on the floor, bringing the soles of your feet together
and keeping your back straight. Wrap your hands around the big toes,
and use your elbows to gently press your knees into the floor.
The idea is that you always keep your back straight,
and if you want a little more intensity you are going to gently lean forward
on your feet, but always with your back straight, not bending it.
In any case, the axis of this movement is in the hip, never in the back.
Hold that position for 20-30 seconds, and after that relax your elbows,
release pressure from your knees, rest a bit, and press again for 20-30 seconds.
This routine is ideally designed to be done after a day of gym session
where you focus on your legs. And it can also be used, of course,
after training in a running session.
And as you can see, it only takes a few minutes, so it's very easy to adapt to any
runner's life, no matter how busy we are on a daily basis.
Finally, let me remind you of something that is very important: the mobility of our
hips is key for all people, and in the case of runners it
also allows us to improve performance, prevent injuries and improve running technique.
And this is because a hip joint with good mobility allows us
a longer stride, greater power, and less stress on other joints.
In addition, it helps us maintain proper body alignment and balance and
enables us to move more efficiently, allowing athletes
to reach their full potential while minimizing the risk of injury.
That is why I invite you once again to take note,
to save this video, and to put this into practice.
I assure you that in a short time you will notice the results.
As always, if you liked this video, leave your "like". You can also
leave a comment below to find out if you do this type of stretching,
if you are one of the people who forget it, if it is more or less difficult for you to do it.
And you also help me much more if, in addition to this, you share this video on your social networks,
or with your WhatsApp contacts with people who are interested in these topics.
See you in the next video on the channel, soon to go. Finisher hug for everyone!
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