Whether you’re a seasoned professional or a weekend warrior, sports medicine can help your look, move, and feel better. Our trained experts at Twin Boro Physical Therapy in Hoboken help athletes of all shapes and sizes near Union City, NJ, prevent and recover from sports injuries.
With 51 convenient locations across 16 counties, Twin Boro Physical Therapy is never too far away. Our skilled physical therapists, many of whom have over 25 years of experience, understand the need for functional training and effective rehabilitation so our athletes can return to the activity they love in minimal time.
We have been voted the best private physical therapy practice in the state and it is our attention to detail and commitment to the latest evidence-based methods that have earned us this title.
Hip Flexibility and Sports
Tight hips, especially hip flexors, are the primary cause of most movement-related issues. This is because the muscles of the hips also support the lower back, as well as connect to the leg muscles. When these muscles are tight and not able to function optimally, posture, coordination, spinal alignment, and power are all negatively affected.
These effects can cause weakening of the muscles and muscle aching. It can also cause a reduction in the ability to perform athletic tasks well.
To open the hips and reduce tightness, stretching can be a vital tool. When stretching, there are a few key things to keep in mind:
- Warm the muscles first. When your muscles are cold, they are less elastic and less able to withstand the stress of movements and quick motions.
- Take deep breaths while stretching. On each exhale, try to push deeper into the stretch.
- Use mobility modifications. Don’t push yourself too hard. Use yoga blocks, rolled towels, straps, and anything else you can find to keep your form right when performing stretches. Over time, you will be surprised how fast you progress!
Top Hip Opening Stretches:
Standing Lunge
- Stand with your feet hip-width apart
- Step your right foot forward, keeping your feet hip-width apart
- Bend the right knee and lower your body until your right thigh is parallel with the floor
- Push your right knee slightly over your right toes, and try to push your hips downward, feeling a stretch in your left hip flexor
- Hold for 10 breaths, then repeat on the other side
Kneeling hip flexor stretch
- Kneel on your left knee and place the right foot on the floor in front of you with your right knee at a 90-degree angle
- Place your hands on your hips and gently push into your right hip, feeling the left hip flexor stretch
- Hold for 10 breaths and repeat on the other side
Lizard Lunge
- Start in a plank position on your hands and toes
- Move the right foot forward and place it on the outside of the right hand
- Drop the back left knee and rock back and forth, opening the hips
- Take 10 deep breaths, sinking your hips lower during each exhale
- Repeat on each side
Contact Us Today!
If you live or work in Union City, NJ, and are ready to get started, contact our Twin Boro Physical Therapy Hoboken office to be connected with a physical therapist dedicated to helping you succeed. We can be reached by calling 201-963-8808 or by visiting our website.
