Hip and Back Stretches and Exercises for Athletes
Hip and back health are the biggest threat to athletes because of our sitting culture. The issue is that when our hips don’t move correctly, there is almost always issues with the back. Back and hip issues feed into groin and hamstring problems, and everything goes downhill from there. The following hip and back stretches will make sure that you are healthier and in a better position when it is time to see a 9INE POINT therapist.
Once your hip and back health deteriorate, it won’t be long before your performance will. Healthy athletes have healthy hips. You do not want to push to through many practices with these areas hurting because it will not end well unless you do something about it.
To be successful with these hip and back stretches, you must see the body differently. Stop seeing the muscles all are individuals. Instead, each muscle should be seen as part of the collective whole. When you look at muscles as part of one body, it is easier to see and understand how they are all must be stretched together. The following hip and back stretch hit multiple areas at once.
Hip and Back Stretches for Athletes
Spiral Line Stretch
- The stretch is great for athletes that do sports that involve twisting and throwing
- The full body stretch hits your back, arms, butt, and calves all at once
Hip Rotator Stretch
- One of the best stretches for back pain
- If you can’t get in this position, it is a sign that you’re hips are not moving well
- Change the stretch by bringing your chest to the floor and then going more over your knee or inside to your foot
- Great stretch for lower back pain
- Also great when your lats are tight which can play a role in hip tightness
- Stretches groin
Dead Fold Stretch
- Relaxing stretch that you can spend a lot of time in
- Great for the lower back
- The backline runs from your forehead down to your calves
- When the backline is tight, your back will suffer
- The stretch hits your calves, hamstrings and back all at once
- A tight front line will make your backline have to work harder
- The stretch will hit your quads, hips, abs, and chest all at once
- If you are having issues with your actual spine stay away from this stretch
- To have healthy hips, your groin must also be healthy
- Don’t overstretch this muscle
- Tight quads = tight hips
- The quads are often overworked by most athletes
- Take care of these large, powerful muscles daily
- Tip hips and psoas = tight back
- The hip stretch should be your daily bread and butter
- Strong glutes help take pressure off of the back
- There are a lot of glute exercises you can do, but the glute bridge is the best
How to Put The Hip and Back Stretches Together
There are so many stretches and things you can do, how in the world do you get it all in? One of the first things you can do is break them up into days. Choose the five most essential for you too, and do those daily and each day adds 2-3 different ones in. In a weeks time, every stretch will be covered.
The idea of this is maintenance. Not all muscles will be overworked or sore on a daily basis, but if you hit them once a week, you give yourself better odds of them not getting that way. The goal of this routine is never to get stuck but always be able to move and adjust it.
What if The Hip and Back Stretches Do Not Work?
Sometimes you can stretch all you want, but a muscle is tight because another area is not working or because it is protecting you. With the hips, for example, your back may be tight because your psoas is doing too much work and it is also tight. The psoas may be doing too much work because your other hip flexors are not activating properly. The chain reaction could keep going.
Sometimes you need the help of a sports medicine provider. Sports medicine providers are used to working with athletes that need to get results quickly, to get back on the field. If you are not an athlete, I am sure that you still want quick results.
There are many different options you can go with when looking for a provider. You could get a chiropractor, massage therapist, physical therapist or many other options. The key is finding someone you trust and that you are excited to work with.
How to Find The Best Healthcare Providers
9INE POINT Health is the best place to find the health care providers you need for any injuries. It does not matter where you are hurting; a 9INE POINT Health provider will be able to get you healthy again. 9INE POINT allows you to find the best local providers and compare them quickly using the 9INE POINT Number.
If you have no idea what you need, but you know you need something, 9INE POINT Health is an injury guide and you will get helped through the process. We make it easier for you to find the information and the person you are looking for.
KHO Health was acquired by was acquire by 9INE POINT in the summer of 2019 and is now referred to as 9INE POINT Health.