Stride, Stroll, Strut — Moving Better

by | Jan 11, 2019 | Blog | 1 comment

Mobility in our hips is vital for bikers, runners, and nonathletes alike. In fact, everyone can benefit from strengthening the hip flexor muscles that support this ball-and-socket joint.

To begin with, sitting for much of the day — something most of us are guilty of, contributes to tight hip flexors. In particular, tight hip flexors can cause lower back pain, hip pain, and injury.

And hip problems don’t stop there. Surprisingly, hip replacements are on the rise in the United States and they peak among adults in early middle age. 

As a result, for even just walking down the street more steadily — here are two hip flexor exercises to keep your hip area strong and flexible.


Hip Flexor Stretch

Hip flexor stretches Like this Bridge pose loosen your joints.


  1. First, lie on your back with your arms at your sides, feet on the floor, and your knees bent.
  2. At the same time, press into your heels and lift your hips from the floor toward the ceiling while squeezing your glutes. Keep your shoulders close together under your body as possible.
  3. Hold the position for a few seconds, returning to the original position, and repeat 10 times.


Hip Strengthening Exercise

Strengthen your hip flexors with exercises like this Back Lunge.


  1. Begin in a standing position, look straight ahead and take a step back with your right foot.
  2. Then bend your knees keeping your weight on your back leg. Lower yourself slowly into the lunge to a pain-free level. Keep your front knee directly above your right ankle.
  3. Finally, step forward into a standing position. Repeat the pose with your left leg.


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My name is Jacqueline Gikow. Imagine that you’re no longer out of shape and/or in pain. To that end, my goal is to guide you, through realistic fitness and wellbeing programs, to success that is compatible with your lifestyle.Contact me at Audacious-Aging.NYC® to explore how to meet your goals and fit with your best lifestyle.

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