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Hip Stretches

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Learn a simple way to stretch your pelvis and hips

This pelvic stretching exercise should improve hip flexibility, mobility and overall health. Move on to the next video in this free program once you're ready!

Pelvic pain and hip pain are two common complaints in older adults. Fight them off by following the exercise we show in our video.

Voice-over by volunteer Lizzie Da Costa

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Carrie B - Sikana
Carrie B
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In this video, you will discover a flexibility exercise for the pelvis

Check your physical fitness with a doctor before beginning

This exercise will allow you to preserve the flexibility of the lower back muscles and to prevent any blockage or back pains.

This exercise is divided into two stages: positioning, then movement.

First, the positioning

Stand with your feet pelvis-width apart

Bend your knees slightly

This natural and relaxed position will be called the "neutral position".

Visually locate your sternum and pubis.

Second, the movement

When exhaling, slowly swing your pelvis backwards, trying to bring your pubis closer to your sternum.

This removes the arch from the lower back.

Hold for 2 seconds breathing regularly, then return to the neutral position.

Perform this exercise 5 times in a row, taking the time to master it.

Once the exercise has been mastered, you can increase the number of repetitions, according to your abilities.

Over to you!


Next video

Sikana - Stretching the Shoulders with a Partner
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