![]() ![]() This should performed on both sides with 12 to 15 repetitions. From here bring down the leg slowly in a controlled fashion. With your knees bent you rotate one hip out laterally to 90 degrees at this point the inside of you leg should be facing the ground and your toe should be facing laterally towards the wall. You start on all fours with hands and knees contacting the ground. The name fire hydrant actually from the image of a dog lifting their leg to pee on a hydrant as the movement is very similar. ![]() Do this for 30 seconds to a 1 minute in each direction. Instead of kicking your leg out in front of you and straight behind this time swing your leg across in front of you and then fallow through going to the outside. While here you can also do side leg swings. At this point keep one leg straight and flat on the ground and kick your opposite leg held straight all the way up and swing all the way back. To perform the leg swings find something to hold for balance about hip height is ideal. Leg swings are a great dynamic stretch that can not only stretch the hip but also the hamstrings as well. The fallowing 5 exercises designed to activate the glutes and help loosen up the tight hips and are advised for anyone that sits for the majority of the day to keep proper pelvic balance. The combination of these two changes how we move and walk and can often lead to chronic back pain. Second when we are sitting for long periods of time our glut muscles become deactivated. When sitting for long periods of time it causes our muscles of the hip region, especially the front to tighten, and become shorter. Today’s blog is about the changes that happen in your hips and your glutes. When we sit for long periods of time we often loose our core strength read here for exercises to improve core strength. People who sit for the majority of the day are more likely to be overweight, have diabetes, heart disease. Unfortunately sitting for long periods of time is terrible for our health. ![]() Whether this is at work, school, at home watching tv or gaming chances are you are sitting. If you are like most Americans you find yourself sitting for the majority of the day. ![]()
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