If you keep your hip joints strong and limber, you can improve mobility, range of motion, and alleviate pain. Hip pain involves any pain that is in or around the hip joint. You may feel pain in the groin, thigh, or knee, depending on the severity of your hip pain and how it started. Engaging in hip stretches can benefit your situation, no matter how hip pain started. That said, if your hip pain stems from a severe injury, consult a physical therapist before experimenting with moves on your own. Certain movements may hinder your recovery.

Although hip pain can stem from an injury or arthritis, sitting for extended periods of time can strain the hip flexors. The reason for this is because excessive sitting relaxes and deactivates the muscles, which essentially shuts them off. That causes the hip flexors to shorten, resulting in tightness and pain. You typically feel the pain along the front of the hip, where it meets your thigh. Depending on the severity of the pain, you may experience: 

• Cramping and sharp pain
• Mild pain or pulling on the front of the hip
• Difficulty getting out of a chair, or up from a squat
• Difficulty climbing stairs
• Severe pain, spasms, or swelling at the top of the thigh

Sitting also puts pressure on the discs in the lower back, which can cause pain that radiates to the front of the hips. Add lack of movement into the equation and you will experience stiffness and discomfort in the hip joint. To alleviate that pain, engage in the following stretches. 

Hamstring Stretch

The hamstrings attach to the pelvis behind your hips. These muscles help you bend your knees and extend your hips. If you have tight hamstrings, you may experience tightness in the back of your hips, which can limit mobility. To stretch the hamstrings, sit up straight with both legs extended out straight. Bend your right knee and then let it fall out to the side, placing the sole of your foot along your left inner thigh. Angle your chest towards your left leg and lean forward, hinging at the hips to maintain a straight back. Only lean until you feel a stretch, placing your hands on either side of your left leg for support. Hold for 60 seconds and then repeat on the other leg. 

Iliotibial (IT) Band Stretch

The iliotibial (IT) band is a thick band of fascia that runs on the outside of your leg from your hip to your knee. If you go to the gym, you probably see people foam rolling this area of the leg. It doesn’t contract, but it attaches to muscles that do, and IT band pain can be felt in the lateral hip. To stretch the IT band, lie on your right side and keep your right knee bent for stability. Reach back, bend your left leg, and grab your left ankle. You should feel a stretch along your left thigh. While keeping your right leg bent, gently place the right foot on the top of your left knee. Use your right foot to pull your left down toward the floor. This should stretch the IT band. Hold for 60 seconds and then repeat on the other side. 

Hip Flexor Stretch

The hip flexors are muscles located along the front of the hip and thigh. People who sit a lot, or those with arthritis, will feel tightness in these muscles. To begin, enter a lunge position, stepping your left foot forward and placing  your right knee on the ground behind you. Keep your back straight and engage your core for stability. Squeeze your right glute as you lean forward until you feel a stretch along your right hip flexor. Hold this position for 60 seconds and then repeat on the other side. 

Figure Four Stretch

Also known as the piriformis stretch, the figure four targets the piriformis muscle, located in the posterior hip. This muscle resides deep near the sciatic nerve and can tighten if you have hip pain that stems from sciatica. To stretch the piriformis, lie flat on your back with your knees bent, feet planted flat on the floor. Cross your right leg over your left bent, resting your ankle just above the knee. Let your right knee fall out to the side and reach to grab behind your left hamstring. Pull your left leg toward you until you feel a stretch in the back of your right hip near your buttocks. Hold for 60 seconds and then repeat on the other leg.

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According to the International Rope Skipping Federation (IRSF), jumping rope is deeply rooted in history. It has origins in ancient China, and a game called “hundred rope jumping” was a favorite activity during Chinese New Year celebrations. Today, jumping rope has a place in fitness training and other activities, including boxing or high-intensity interval training (HIIT). 

What Is Jumping Rope?

Yes, this simple activity calls for an explanation! Jumping rope involves an appropriate-length rope with handles on each end. Grab hold of the handles, swing the rope over your head and in front of your body, and jump over the rope as it comes down to the floor. Swing it back over you in a fluid motion and continue at varying speeds as you improve your skills. The jump rope is a popular training tool for boxers because it helps work on cardiovascular fitness and foot agility. You can also incorporate it into a HIIT session because jumping rope quickly raises your heart rate. 

How To Properly Jump Rope

Having the right technique and form makes the exercise more effective. This is true whether you are jumping rope or deadlifting. To properly jump rope:

• Stand up straight with your feet hip-distance apart. Hold one end of the jump rope in each hand with the rope behind you. 
• Keep your elbows tucked close to your sides, swing the rope with your wrists up and over your head, and allow the rope to fall to your feet. 
• Jump over the rope with both feet before the top hits your feet. Continue repeating this cycle in a seamlessly fluid motion. Try your best to keep your wrists at waist level and keep their movement minimal.

Finding The Right Jump Rope Length

Selecting the right jump rope size is integral for the success of this exercise. Make sure that the jump rope fits with your height in mind. A jump rope should not exceed three feet plus your total height in feet. That means that if you are five feet tall, your jump rope should not be longer than eight feet long. Another way to determine the size is if you stand in the middle of the jump rope so that the right and left sides are even in length. Pull the top up toward your armpits. If the handles come up to your mid-chest or armpit area, the rope is an appropriate length. 

It Boosts Lower Body Muscular Power

The longer you jump rope, the more you train your lower body. Your legs and feet need training if you want to improve agility and explosiveness. Jumping rope can help you train lower body muscle groups in a fairly quick amount of time. This can be very helpful if you engage in sports that require you to change speed or direction, such as basketball or soccer. 

It Enhances Cardiovascular Endurance

Incorporating the jump rope into a HIIT workout is an excellent way to improve cardiovascular endurance. Jumping rope trains the aerobic system in a short amount of time, which is great news if you don’t have time for longer workouts. Jumping rope is also a beneficial activity if you need to rehab an injury that cannot yet withstand the impact of runs, hikes, or bike rides. 

It Improves Tendon Elasticity

Jumping rope works to improve the elasticity of tendons in the legs that support different joints. For example, a couple of these tendons include the Achilles tendon in your lower leg and IT band, which runs between your knee and hip along the outside of your thigh. These tendons work like a spring, storing energy and then releasing it. They require appropriate stiffness and flexibility in order to store and release this energy. By improving tendon elasticity, you help these tendons propel you when you need them to do so. 

It Is A Good Mental Stimulus

More than a fun workout, jumping rope may help ignite fond memories from your childhood. Do you remember playing Double Dutch or jumping rope around the neighborhood with friends? Maybe you went from jumping rope, to hopscotch, to another fun activity with friends. Additionally, you may find that jumping rope helps improve your timing and coordination, both of which you need to successfully jump rope.

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If you could work out without experiencing pain, it would be a miracle, right? This is especially true in regards to IT band pain. Most people don’t know that their IT band is tight until they use a percussive massager or foam roller on the outside of their thigh. Yes, the IT band is that connective tissue that runs from your hip down to your knee, and you can bet that almost everyone’s is tight. 

Whether you hit the ground running every morning or walk without properly engaging your inner thighs, your IT band gets tight. In fact, many people experience iliotibial band syndrome (ITBS) or IT band syndrome. It simply stems from overuse without proper recovery methods. The easiest way to reduce inflammation of the IT band is to foam roll and stretch before and after exercise. While that is a helpful way to reduce tightness, the way you work out also influences how tight the IT band gets. 

You can help prevent unwanted aches and pains by engaging in the exercises in this article. Keep your legs fresh and pain-free by practicing the following exercises. Additionally, if you already experience IT band pain, these exercises are great for keeping pain at bay. However, you do need to continuously massage, stretch, and foam roll your IT band to avoid irritation and inflammation. If the pain is really severe, physical therapy may be necessary. 

Single Leg Bridge

Lie flat on your back with your arms across your chest. Bend your knees and place your feet flat on the floor about one foot away from your buttocks. Raise your right foot a few inches off the ground and maintain that 90-degree knee bend. Engage your glutes and drive the hips up into the air, tightening your lower abdomen to draw your belly button to your spine. This will help keep your back flat during the exercise. Slowly lower your hips to the ground and then repeat until you complete eight repetitions, and then switch sides. Complete three sets of eight reps per leg. 

Hip Flexor Flow

Come into a kneeling position, with your right foot on the floor and knee bent at a 90-degree angle. The left knee should be on the ground at a 90-degree bend. Slowly push your hips forward into your right knee, maintaining a flat back. Keep your hips square and hold this position for 20 seconds before returning to the starting position. Extend your arms above your head and reach to the right to bend your torso. Hold that position for 20 seconds. Repeat this motion five times to complete one full set. Switch sides and then complete two more sets per leg. 

Elvis Knees

You are going to need a small resistance band for this exercise. The tension will depend on how much resistance you want during the exercise. Place the resistance band around your legs just above your knees. Bend your knees slightly and center yourself, keeping your back straight as you lean forward slightly. Keep your right leg stable as you rotate your left knee inward, pivoting your left food. Rotate your left foot outward so that your knee points away from your right leg. Think of this as either dancing like Elvis or squishing a cockroach. That is one rep, and you should repeat this motion 10 times before switching legs. Complete three sets of 10 reps.

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In today’s day and age, there are several types of gym goers. Some people are solely focused on gaining muscle mass, while others want to burn as many calories as possible to lose weight. And then there are people who simply want to maintain their figure and tone muscle. All of this is wonderful, as regular exercise is a key component of optimal health. The one thing that most gym goers have in common, however, is that many of them fail to stretch. 

Take pride in your stretching routine instead of leaving it as an afterthought. A consistent stretch routine not only helps relieve muscle tension and soreness, but it also works to improve range of motion and reduce the risk of injury. If you want to perform to the best of your ability, you have to stretch the body. Even if you do not exercise, a daily stretch routine can help you avoid general pain. This is especially beneficial if you sit all day. Continue reading to learn about a five-minute stretch routine aims to stretch the body’s major muscle groups. 

Pyramid Pose

Stand up straight with your feet just a little wider than shoulder-width apart and face both of your feet to the right. Keep both legs as straight as possible as you hinge at the hips to fold forward over your right leg. Bring your chest toward your right thigh, but only go as far as you comfortably can. The goal is to stretch your hamstring, not your lower back. If you can reach your thigh, flex your foot by pulling up the toes and this will deepen the stretch. Hold for 30 seconds and then repeat on the other side. 

Cross-Legged Forward Fold

Stand up straight and cross your right foot over your left. The outer edge of your right foot should be in line with the outer edge of your left foot. Keep your legs straight as best as you can and engage your core as you hinge at the hips and fold forward at an angle to the left. If you can touch the floor with your hands, great, but you can place them on your shins if you cannot touch the floor. You should feel the stretch along the outside of your thigh (your IT band), but you can deepen the stretch by walking your hands more to the right. Hold for 30 seconds and then repeat on the other side. 

Kneeling Quad Stretch

Stand in a wide lunge position with your right leg in front and the left leg a few feet behind. Lower your left knee to the ground and place the top of your left foot on the ground. Keep your torso engaged and upright as you slowly lean forward onto the right leg. You can remain in this position if you like, or you can really target your quad by reaching your left arm back to grab your left foot. Bring your left foot toward your buttocks, keeping the left knee on the ground. Hold for 30 seconds and then repeat on the other side. 

Overhead Triceps Stretch

You can sit down or stand up while performing this stretch. Whether you decide to sit or stand, keep your back straight and extend your right arm up overhead. Bend your elbow and reach your hand behind you, aiming to rest it between your shoulder blades. Reach to grab your right elbow with your left hand and gently pull the elbow to the left. You can lean a little to the left to feel an oblique stretch as well. Hold for 30 seconds and then repeat on the other side. 

Twisted Figure Four

Lie flat on your back with your need bent and feet on the floor hip-distance apart. You can extend your arms out to the side straight, or you can bend at the elbows. Slowly lower both knees to the right, rolling onto the edges of your feet. Make sure to keep both shoulders in contact with the flow as you do this. Take your right foot and gently rest it on top of your left leg just above your knee. The extra weight of your foot will deepen the stretch in the lower back. Hold for 30 seconds and then release. Repeat on the other side.

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The foam roller is a common afterthought for most people who exercise. In an ideal world, every single person foam rolls daily to improve range of motion and decrease muscle soreness. Whether you exercise regularly or sit at a desk all day for work, foam rolling helps you relieve tension by aiding myofascial release. 

It’s a therapy that you do yourself, and this is why many people neglect it. Even though therapies like massage, chiropractic, or cupping cost a lot more than a foam roller, the person doesn’t have to exert effort in those therapies. A massage every once in a while doesn’t offer the same benefits as daily foam rolling, though. According to a study published in Journal of Sports Rehabilitation, foam rolling daily can enhance flexibility and reduce muscle soreness more than static stretching. 

The best part about foam rolling is that everyone can do it, anywhere and anytime. A foam roller is a one-time purchase, but make sure you buy a good one so you don’t have to replace it after several uses. Of course, the foam rolling market has expanded immensely in recent years, offering all sorts of advanced foam rollers. Don’t let vibrating or studded rollers sway you because all you need is a firm, three-foot foam roller to do the following exercises. They’ll benefit your body in ways you never thought possible!

Thoracic Extension Mobilization

This is a fancy name for a move that is very easy to do. Sit on your butt with your legs extended out in front, and place the foam roller behind you on the ground perpendicular to your body. Lay back onto the foam roller, so that your upper back is on the roller. Interlace your fingers behind your head and gently relax, dropping your head toward the floor. Make sure to keep your lower back/butt on the ground. You aren’t rolling in this position; rather, you relax down and return to the starting position slowly for a couple minutes. 

IT Band Roll

If there is any single truth in this life, it’s that every person has tension in their IT bands. To relieve this tension, lie on your left side with your right leg bent and left leg extended. Place the foam roller perpendicular to your leg and then lay on the foam roller on your left hip joint. Cross your right leg over your left, or extend it to rest on top of your left leg. Support your upper body with your hands or forearms on the ground and roll from your hip to your knee, going slowly over tight areas. Repeat on the opposite side. 

Lat Roll

This is not an area that receives a lot of attention, but it definitely deserves it. Lie on your right side with foam roller under your armpit. Extend your right arm over the foam roller. Don’t roll quickly or too much! You don’t want to roll on your ribs, so try to go side to side instead of back and forth for this move. This move allows you to massage your lat and rear deltoid. Repeat on the other side once you’re finished. 

Static Chest Stretch

This one is a little different than the previous moves in that you lay on the foam roller so that it runs along your spine. Keep your lower back at one end of the roller and bend your legs to keep your feet on the ground. The top of your head should just touch the other end of the roller. Let your arms fall to the sides and hold this position for about 30 seconds. Don’t move during this time. 

Groin Roll

The groin doesn’t receive a lot of attention, but it’s very easy to injure or develop muscle spasms. Lie on your stomach and prop yourself up on your forearms and elbows. Extend your right leg behind you and place your left inner thigh on top of the foam roller. The foam roller should be perpendicular to your thigh. Slowly roll from your grown to your inner knee. Repeat on the opposite leg. 

Glute Roll

If you have tight glutes and hips, you most certainly have tension in your lower back. Roll that tension away by giving your glutes a massage. Sit on the foam roller, place your hands bend the roller on the ground for support, bend your knees, and place your right ankle on top your left thigh. This is just like a figure four stretch. Shift your weight to your right glute and roll back and forth to massage the muscle. Repeat on the other leg. 

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You may be wondering what illiotibial band syndrome is or why you should even care. Whether you are an avid gym goer, a cyclist, or someone who participates in any activity with repetitive knee motion, you could be at risk. You could even be at risk if you never exercise! Most people with knee or lower back pain often have an improperly functioning illiotibial band.

People who most commonly experience illiotibial band syndrome are runners, hikers, or cyclists. The illiotibial band (IT band for short) is a band of fascia that runs along the exterior of the thigh from the pelvic bone to just below the knee. There is a bursa, which is a sac of water, where the IT band passes the knee. It helps to reduce friction of the IT band on the exterior of the knee, but illiotibial band syndrome occurs when the IT band is swollen from rubbing that part of the knee.

What Causes Illiotibial Band Syndrome?

The most explainable cause of this condition is overuse or repetitive knee motion. The longer and more frequently you run or cycle, the more likely you are to experience this condition, provided you don’t do anything to prevent it. The excessive friction of the IT band on the outside of the knee creates irritation, ultimately thickening and inflaming the IT band. Other causes can include:

• Not warming up before exercising
• Being bow-legged
• Poor form during exercise (improperly using muscles)
• Lacking flexibility (or having a tight IT band)
• Having arthritis in the knee

Natural Prevention Methods

Foam Rolling

As a general disclaimer, every person should start foam rolling! If you do have illiotibial band syndrome, however, foam rolling the IT band can do more harm than good because you can increase the pre-existing inflammation. Focus on foam rolling the muscles that are attached to the IT band, especially the gluteus maximus and the tensor fasciae latae (the muscle that runs along the exterior of the hip).

Ice & Heat Therapy

Icing the IT band can help to decrease inflammation, especially after exercising. Before you exercise, however, it is ideal to use a heating pad or hot water bottle to warm up and loosen tension the area.

Try Rolfing

Rolfing is popular for athletes because it helps them focus on limiting certain motions and improving their form to decrease future pain. It also helps athletes to lengthen constricted muscle fibers, which helps to relax tension and improve the range of motion. Rolfing essentially aids the body’s ability to conserve energy and, in the case of illiotibial band syndrome, prevents the IT bands from being overworked.

Check Your Footwear

While this doesn’t seem like a remedy, examining the wear of the soles of your shoes can help you identify if you are putting too much stress on the IT band. If they are worn along the outside, then you need to replace them. You may want to assess how you walk or run because that can help you figure out which muscles you are favoring, as opposed to which ones you should be engaging. You can also try jogging barefoot on softer surfaces like beaches or grass. Illiotibial band syndrome was rare before the plethora of modern running shoes.

Rest

The last thing any athlete wants to do is take time off from exercising, but resting is one of the best things you can do for illiotibial band syndrome. Repeating the activity that caused the initial irritation can only worsen the condition. Take a few days off if you feel pain on the outside of your knee. If you don’t give yourself sufficient recovery time, IT band pain can become chronic.

Stretching

To help accelerate the recovery process, it is ideal to stretch after exercising because it works to reduce muscle tension. This allows more blood to circulate to the muscles worked. Improving circulation to those muscles helps eliminate the lactic acid produced during exercise, helping your muscles grow back stronger.

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Whether it is a strained muscle, slipped or bulged disc, or a simple muscle spasm, numerous reasons can cause lower back pain. People often look to one of these causes to blame the pain on, but a common cause is typically overlooked. Tight hip muscles and joints commonly cause lower back pain.

If a muscle is tight or constricted in any way, there will be tension in the surrounding muscles. Too much tension can cause that specific muscle to pull on everything around it to help relieve its tension. When your hips are tight, the body naturally shifts forward and this puts pressure on your lower back. In order to help remedy this specific cause, here are a few things you can do.

#1: Spinal Twist

This stretch works to relieve pressure by opening up your hips and relaxing the back muscles. To do this, lay on your right side and bring your left knee up to a 90-degree angle. Using your right arm, hold your left knee down and slowly rotate towards the left as you exhale. Rotate as far as you can comfortably and you should feel a stretch in your lower back. Make sure that your left knee remains on the ground. Hold for about one minute. Return to the starting position and then repeat on the other side.

#2: Thoracic Bridge

Start on all fours with your hands beneath your shoulders and your knees directly beneath your hips. Slowly extend your right arm and left leg simultaneously and lift your chest towards the ceiling. You should also squeeze your buttocks and curve your hips towards the ceiling. Hold this for five deep breaths and then return to the starting position. Repeat on the other side.

#3: Pigeon Pose

Start on all fours just like you did in the previous pose. Slide your right knee forward and angle it out slightly; the outside of your right thigh should be on the ground. Extend your left leg back until it is straight, making sure to keep your hips square. Hold yourself up straight and remain in this pose for about 30 seconds. If you feel flexible enough, lay down on your right leg. Repeat this on the other side.

#4: Foam Roll The IT Band

You are going to need a firm foam roller in order for this to be effective. Foam rolling can be painful, but it works to relieve muscle tension. Place the foam roller on the ground and get down on all fours over the roller. Slowly lower yourself while twisting to the right side. You should let the outside of your bottom leg rest on the roller and you should support yourself with your hands. Slowly roll up and down the outside of your bottom leg to relieve tension in the IT band. After rolling for about two minutes, do the same thing on the other side. You can repeat this several times on each side.

#5: Glute Foam Roll

Sit on the foam roller and support yourself with your hands planted on the ground behind the roller. Place your left ankle on top of your right thigh as though you were stretching your buttocks. Lean to the left and roll the left buttocks (gluteus muscle). Don’t fall off the roller. You don’t have to move very far or fast. Resting on a sore spot can do wonders. Do this for a few minutes and then repeat on the other side.

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You might be wondering what foam rolling is. Well, foam rolling is a hugely popular activity that, in the most simplest of definitions, helps relieve post-workout muscle tension. Most people experience muscle soreness after workouts, and feeling sore is merely a feeling. Being sore is a not a medical condition, rather, it is an ambiguous term that is the result of excess tension or stiffness. This is where the magic of foam rolling comes into play.

What does the foam roller do? Foam rolling is a recovery tool to massage away the lactic acid, which builds up in the muscles when you exercise. You are essentially making the muscles looser, rolling away the tension that is stored in the fascia, which is the connective tissue that wraps around all the muscles in the body. If the fascia is tight, knots or toxins can get lodged in it and make it thick, dense, and hard to relieve. By foam rolling, you are performing self myofascial release, which helps restore range of motion and eliminate pain in the connective tissue.

We aren’t going to lie, foam rolling can be something you don’t necessarily want to do. It is similar to flossing in that you know you should do it everyday, but you may only want to do it once in a while. Since muscles are constantly working, it is beneficial to make foam rolling habitual in order to feel more relaxed. Not only does foam rolling relieve tightness, but it also helps increase flexibility by loosening the fascia. If a muscle is tight and you try to stretch away tension, it is like pulling on a knot to undo it. You have to get in there and loosen it up before you can pull the string, and that is exactly what the foam roller does.

When you start foam rolling, the most important thing to remember is to relax and breathe. The goal is to relieve tension, not create more. The ideal place to start is your calves and slowly work up to rolling your back. Place the back of your calves on the roller and start rolling slowly. You don’t want to roll too fast because this doesn’t relieve the aggravated tissue. By rolling slowly, it forces you to pay attention to the painful areas. When you hit a really tight spot, you can rock side to side to help decrease the tightness.

The most important spot to foam roll is the iliotibial (IT) band. The IT band, which runs along the exterior of your upper leg, is often tight because it is easily stressed. Standing for long periods of time or engaging the wrong muscles during workouts can make the IT band tight. Slowly roll the outside of your leg every day to help it out; it’s not your enemy. Then you can continue to roll your gluteus muscles and your back, which always feels amazing. When you familiarize yourself with your foam roller, you can begin using different techniques to relieve pain in various parts of the body. Additionally, there are many foam rollers you can experiment with to find out which one helps you out the most.

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