Fitwirr


Leg Cradle is one of the dynamic hip stretches you can do to stretch your hip and glutes (butt). 

It's a great stretching technique you can use to improve flexibility and mobility in the hip and butt regions.

Many people spend hours sitting at work. Without performing proper stretches throughout the day, your hip and butt muscles can develop knots and tightness, it can lead to a tight lower back. Over time, this can effect yout posture. 

By incorporating a simple stretch like Leg Cradle into your daily stretching routine or pre-workout regimen, you can not only improve your flexibility in your hip and buttocks but also the health of your lower back to prevent back pain. 

Why Your Hip Flexibility Matters. 

Your hip is a critical part of your lower body as more than 29 muscles are attached to it. 
If your hip is tight and tender, it negatively affects the functionality of the other 29 muscles. 

A well stretched and healthy hip increases the level of mobility around your hips, giving you a wider range of motion during your daily activities as well as lower body exercises such as deadlifts, squats and lunges. 

Leg Cradle Variations

If you find it difficult to maintain your balance during this standing dynamic stretch, try static stretches listed below. 

Static Stretches:

  1. 90/90 hip stretch
  2. Seated Glute Stretch (also called Piriformis Butt Stretch)
  3. Kneeling Hip Flexor Stretch

Exercise Table

Reps Sets Level Location
2 reps on each side 1 Easy Gym or Home

How to do it:

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Lift your right knee and grab it with your right hand and grab your right ankle in your left hand. Keep an upright posture while your gently pull your right leg toward your chest. 
  3. Slowly release the leg back to the ground. Repeat by lifting your left knee. Continue to alternate back and forth until you complete the prescribe number of repetitions.





Comments

comments powered by Disqus