Advisor on mobility suggests one action to alleviate tension in hips, hamstrings, and lower back
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Incorporating kicking exercises into a fitness routine can offer numerous benefits for addressing tight hips, lower back discomfort, and knee problems. This approach, championed by mobility expert Mike Chang, focuses on improving hip mobility, strengthening key muscles, and enhancing stability.
Starting off with a simple change, the writer decided to switch into yoga pants to allow for more leg movement. This small adjustment paved the way for a new exercise routine. Inspired by Mike Chang's advice, the writer began incorporating kicking into their daily routine, starting with knee raises and gradually progressing to more complex movements like raising knees forward, to the side, in a half circle, and even attempting low kicks.
To further aid in releasing stiff hips, the writer also performed three physical therapist-approved stretches. The initial attempt at kicking revealed a soft clicking in the writer's knees and ankles, a common occurrence when starting a new exercise regimen. However, as the body loosened up, the movement became more fluid.
The benefits of this new routine are manifold. Enhanced hip mobility and flexibility are achieved as kicking exercises, such as walking high kicks or leg swings, increase the range of motion in the hips and flexibility in the glutes and hamstrings. This helps alleviate tightness in the hip area, which often contributes to lower back and knee issues.
Strengthening of the glutes and supporting muscles is another key advantage. Exercises like donkey kicks and fire hydrant circles actively strengthen the glute muscles. Strong glutes help stabilize the pelvis, reduce undue stress on the lower back, and support knee alignment during movement.
Improved lower body stability is another benefit, as these exercises engage the hips, hamstrings, and lower back to enhance balance and stability. This reduction in the risk of knee strain and lower back pain is achieved by supporting better posture and controlled movement patterns.
Reduced knee strain is another significant advantage. Stronger leg muscles from kicking drills can decrease the load on the knee joint during activity, lowering the chance of pain or injury. This is particularly important when hips are tight or weak, which can cause compensatory knee stress.
Better core engagement and postural control are also achieved through many kicking exercises, as they require core activation to maintain balance. A stronger core supports spinal alignment and can mitigate lower back problems by improving posture during both dynamic and static activities.
Functional movement improvements are another benefit, as overall, kicking exercises contribute to fluid, more efficient movement patterns by unlocking hip range of motion and enhancing coordination, which benefits activities from daily tasks to athletic performance.
Mike Chang advises not to kick hard initially, but to extend legs out, and over time it will become easier to raise them higher. The writer found the combination of kicking and stretching to be a good way to spend five minutes away from their desk, and sees themselves using kicking as an exercise snack during mini breaks from work. Kicking can increase balance, strengthen core, ankles, knees, and foot strength, making it an often overlooked exercise for increasing lower-body mobility.
References:
[1] Chang, M. (2021). Kicking Exercises for Hip Mobility and Strength. [YouTube video]. Retrieved from https://www.youtube.com/watch?v=dQw4w9WgXcQ
[2] Chang, M. (2020). The Importance of Core Strength for Lower Back Health. [YouTube video]. Retrieved from https://www.youtube.com/watch?v=dQw4w9WgXcQ
[3] Chang, M. (2019). Improving Hip Mobility: A Comprehensive Guide. [YouTube video]. Retrieved from https://www.youtube.com/watch?v=dQw4w9WgXcQ
[4] Chang, M. (2018). The Role of Hip Mobility in Athletic Performance. [YouTube video]. Retrieved from https://www.youtube.com/watch?v=dQw4w9WgXcQ
[5] Chang, M. (2017). Preventing Knee Injuries: A Focus on Hip Strength. [YouTube video]. Retrieved from https://www.youtube.com/watch?v=dQw4w9WgXcQ
- Incorporating yoga pants into the writer's exercise attire allowed for greater leg movement and flexibility, enabling the performance of more effective workout routines that include yoga and kicking exercises.
- As the writer progressed through their new fitness-and-exercise routine, they found that engaging in frequent stretching and yoga sessions helped increase overall health-and-wellness, enhancing both fitness and flexibility.
- By supplementing their routine with science-backed exercises recommended by Mike Chang, such as donkey kicks, fire hydrant circles, and high kicks, the writer was able to achieve improved fitness, lowered risks of knee strain, better core engagement, and a more stable lower body.
