13. How to Strengthen Your Hips with Airplane Exercise
The Airplane exercise is a great way to strengthen your hips and improve balance. Here’s how to perform it:
1. Start by standing with your feet shoulder-width apart and root one foot into the floor.
2. Slowly begin to raise the other leg behind you, while keeping it and your torso in a straight line.
3. If necessary, you can place a hand on the wall for balance.
4. Lean forward to about 45 degrees, making sure to keep your hips parallel to the floor.
5. Now, slowly drop the hip of your moving leg and rotate it toward the standing leg.
6. Return your hips to a level position and then bring the hip up and away from the standing leg. Imagine trying to stack your hips, but you don’t need to move this far.
7. Finally, return your hips to a level position and lower the leg.
8. Repeat the exercise on the other side by switching legs.
Performing the Airplane exercise regularly can help strengthen your hip muscles and improve stability. Remember to start slowly and gradually increase the difficulty as you become more comfortable with the movement.
14. Self-Massage Stretch
Experience relief in your lower back by incorporating a self-massage stretch into your routine. This technique can be just as effective as stretches. To perform this massage, you will need a lacrosse or tennis ball, or even a balled-up pair of socks. Remember, the harder the ball, the more intense the stretch will be.
Start by lying on your back with your knees bent. Raise one hip off the ground and locate the soft spot above your pelvis. Place the ball on this spot, ensuring that it is not on your spine. Lower your hip back down and bring the knee of the same side towards your chest, being careful to avoid any pain. Throughout the exercise, stay relaxed and maintain a steady breathing pattern. Count to 30, then lower back down, move the ball up about an inch, and repeat the process. Remember to perform the same steps on the other side for a balanced stretch.