Do you find yourself searching the internet for a hip stretch that has become one of your most important movements? You may have stumbled onto this blog post, where we've looked into what it is and how to utilize this information to help you get your own personal back workout in check in no time. Here are our top 10
To start off, consider using these five stretches as stepping stones in your work out routine. One way, it's easy to do and quite effective; the other, there is more variation and control when doing each of them, as well as more flexibility and range in movement for those who prefer different movements. No matter which approach you select, just remember to keep this advice in mind when starting to do your first set! If you're looking for ways to make your back stronger in addition to being able to increase your core strength when exercising, you should definitely give some thought here!
1.) Quadriceps Stretch.
What makes this exercise so unique? Well, it’s actually not that different than a regular calf stretch, only that you don’t need any weights or machines. In fact, if people don’t see just how good quadriceps are if they aren’t used properly (especially through a strong-backed squat), then they wouldn't know why this is among the best hip stretches to use. The point is that it really allows all movement on the hips without having to think about how high, long, and wide you have to lift them to move it forward. Of course, it also gives your forearms an extra challenge just by holding a fist there. There's something amazing about this move which you also want to keep in mind. When you're performing this exercise, your body will be held at 90 degrees to the ground, with your feet slightly wider than shoulder width. This helps increase the intensity of the whole thing and can make you feel like your back is very engaged whilst still keeping your butt nice and supple. A combination of your legs and your butt will also be able to receive additional oxygen and nutrients from its movement and allow your muscles in the glutes, quads and hamstrings to stay healthy and active throughout the day, as this will increase blood flow as well as allowing for proper blood circulation. It doesn’t hurt and takes less effort than any of the others in terms of getting you in shape.
2.) Side Plank Strengthen
One of the things I love about this stretch is that it is also versatile - you can perform this from your front as well. As well as being extremely beneficial to your lower back, you can use this to build up upper arm strength, too. What makes you do this exercise a bit differently is to position the right foot as close to your left leg. Then just engage your core and go, slowly, forward along the side of yours. You want your arms to be tight and then bend over a little further. Don't stop because you want to be confident. Instead, go until you are in a straight line - this can help a lot with back pain and back stiffness. So the idea is to hold your core and push your heels out when you see the front of your thighs. That’s the best way you can get the full range of motion to begin. Now, you can really focus on your back and let your upper arms remain stretched. Another great way you can do this is with a plank bench press - this helps bring your back to a normal position and make it look much better than it really does (especially when you're performing squats and lunge moves).
3.) Glute Bridges Situp Raise
This one definitely gets you working a bit harder, but this particular one works even better than the previous one. First, it's the same movements but with a vertical orientation. It's important to have your knees slightly bent - otherwise, it won't be able to bring them back in and it'll lead to greater injury. Once you've done the situp, try a lateral bridge - do the same thing with your hands for a little while longer. Lastly, switch the position of your knee, so that your knees are parallel to each other with the opposite hand in between. The last thing you do is to repeat all of these three again. These moves are excellent ways to enhance your muscle mass which really boosts your health. Try adding these moves to your daily rotation of exercises to make sure you're making sure you're getting as many benefits from them as possible.
4.) Single Leg Deadlift
Another wonderful way to get going is by doing single leg deadlifts. Why? Because then you only need two limbs to complete the movement, whereas before you needed a whole whole half-leg to maintain your balance. Also, it’s an excellent way of strengthening your low back too: you've got two separate movements that strengthen your spine, your mid back and your low back. Not only that, but what gives you a little extra power and stability when moving around in a group. For example, you could add lateral bridges to your training sessions to maximize on the lower back strength. Alternatively, maybe you even try to lift heavy objects on your right foot - like a dumbbell or a large weight - and then just perform a unilateral load with your opposite hip. Either way, it's a fun, entertaining, and effective way to strengthen your lower back.
5.) Wide Grip Bench Press
This is a great way to show the strength of your shoulders - especially if you're trying to gain back muscle mass. However, you don't want to overload your shoulders too much. In my experience, I prefer to find a form in which is appropriate for me. To start off, if you want to develop some muscle tone, then try doing a barbell bench in which you use 2 dumbbells. Next, you would then alternate between a hammer bench and bicep curls - both are great, both are easy to learn and get familiar with. Once you get comfortable with this form, switch to a wide grip and then start building those shoulders up: try doing 10 - 12 repetitions of each exercise. And remember, your shoulders should feel like they're constantly screaming with delight when you finally finish, instead of feeling sore and tired. A great way you can get this done is with your non-weighted glute bridge; hold a dumbbell, then take a deep breath, and then bring your feet together; with your back still towards your chest, start lifting your feet up, bringing your toes down, and then coming back down on the ground. Be careful (or rather, pay attention) - when you lift your feet away from the ground, keep them still towards your chest - avoid pulling your body backwards. And be aware that you want your head to be facing upwards so your eye contact is intact with the ground. Now, go back to whatever you were doing before - this repetition is vital to building muscle and having the ability to do everything with minimum strain.
6.) Cable Flywheel
This form is probably too extreme for someone who wants to achieve the perfect "big" flywheel. Just like a flying wheel on a car or aerobike, this would involve jumping into a pool. Or possibly simply learning the technique on YouTube. Whatever you choose, once you do it. Start slowly, making sure you're controlling your body correctly without breaking and staying still for a moment. Once you feel comfortable, then progress and jump. But if you're new to this, then keep on doing it. And if it really isn't a problem, then I recommend you stick with lighter weights and eventually you'll get a bit bored. But if you do want to get started, it’s certainly worth giving it a shot.
7.) Forward Planks
You can do forward overhead presses as either long or short back rows. However, as opposed to back rows, where you can only alternate in both directions, these ones can be performed forwards, too. But be careful - you’re going to get bored very quickly, unless you can train your back muscles in such a manner where your back is constantly improving.
8.) Crunches
Okay, these aren't the easiest of exercises, but they take a lot of practice and persistence. Again, these movements can vary in order to suit your needs and preferences. Some like to do the crunch with their palms facing downwards and then back up to facing forwards will work your abs the best, others like to do it with their palms up - so their backs towards the floor. There are lots of variations you can choose from depending on who you are. There’s a lot to choose from! And don’t forget to try doing some crunches with the correct form by doing so, too.
9.) Side Squats
Now with this particular one, you don’t have to worry about how high your butt should come when executing this move. All you have to do is to grab the wall you’re standing on and turn slightly in the direction at which you’re thinking in case the height that you're walking is higher than the height it should be, or possibly in the exact opposite direction. You shouldn’t be worried about what the heights are because you’ll soon find out what the correct heights are. If you’ve been struggling with this one, then do it now, practise for 3 times, and get back on track.
10.) Upright Barbell Lunge
This one will really help a lot with your posture and stability of your core - the movement will make you feel like you