Hip Extension Exercise Using Pilates
Hip extension exercise is important for people who are over- worked or tight in the hip flexors in the front of the torso. Hip extension is done by extending or reaching your leg straight back behind you. We don't do this often enough during the day, but instead work the hip flexors lifting or bending the knee up in front of us as we walk. In effect the hip flexors get tighter and the hip extensors end up weaker. It is important to balance the two muscle groups (hip flexors and hip extensors) and I have found the best way to do this is through Pilates based exercises. The hip extension exercises can be accomplished in three ways: lying on your stomach, a side lying position, or standing.
Hip Extension Exercise Lying on your Stomach: When you do Hip exercises lying on your stomach it’s important to note that gravity will be pulling your stomach down so you need to be aware and pull your abdominal muscles up and in to protect your lower back.
POSITION: Lying on your stomach with your legs long and stretched out rest your forehead on your arms crossed overhead. Keeping your chin down will keep your spine long and aligned. Begin by pulling your abdominal muscles up and in feeling the pubic bone press into the mat. EXERCISE: Inhale as you extend one leg up off the mat tightening the muscles in the back of the thigh and buttocks. Lengthen the leg so that the thigh raises off the mat keeping your hip bones pressing into the mat.
Hip Extension Exercise Lying on your Side: When lying on your side doing extension exercises note that it will take much balance to keep the body from swaying forward and back. To make it effective it’s important to keep the shoulders and hips aligned with a long waist and stable torso. POSITION: Lie on your side with your hips and shoulders stacked up, legs angled slightly forward of the midline of your body. Rest your head on your bottom arm. EXERCISE: Lift or extend your top leg just parallel or at hip level to the floor then swing it forward and back flexing the foot to the front and pointing it when swinging back. Inhale to the front and exhale to the back. Repeat on each side for 8-10 repetitions.
Hip Extension Exercise Standing: When you do hip extension while standing your leg will move backwards or behind the centerline of the body. If you reach it back too far without keeping your abdominal muscles engaged you might feel tension or a pinch in the lower back. POSTION: Standing tall with or without a band tied around the lower part of both legs. Holding a chair or wall for balance is optional as well. EXERCISE: Reach one leg back until you feel the muscles in the buttocks and the back of the upper leg tighten, hold, and then release it forward. Repeat 8-10 times on each leg.
Check out these and more hip extension exercise in the new Pilates ebook by clicking here.
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