Winter Running Workouts Made Fun

How to make running in winter more fun! Try these running workouts.

Winter Running Workouts
Shake up your running routine with these winter running workouts designed to get your heart pumping and your body warmed up in no time!

Time to lace up your running shoes, bundle up in your warmest gear and embrace the cooling temperatures and fresh mornings with a few creative running workouts to boost your cardio health and stave off winter weight gain.

Frosty Sprint Work

Head to a nearby park, promenade or field and alternate between short bursts of high-intensity running (sprints) and recovery periods of slower jogging or walking. You can also do this workout easily on a treadmill, but getting fresh air and having a change of scenery is also a great mood-booster.

Benefits: Interval training helps improve cardiovascular fitness, increase speed and burn more calories in less time.

Warm up with 5-10 minutes of easy jogging.

Sprint at maximum effort for 30 seconds.

Recover with 1-2 minutes of slow jogging or walking.

Repeat the sprint-recovery cycle for 20-30 minutes.

Cool down with 5-10 minutes of easy jogging and stretching.

Fight-The-Cold Climbs

Find a hill with a moderate to steep incline and challenge yourself to run up and down multiple times, focusing on maintaining good form and powering through each ascent. You can also do this workout easily on a treadmill, setting your elevation between 10-15 percent.

Benefits: Hill repeats build strength and endurance, improve running technique and provide a sense of accomplishment as you conquer each hill.

Warm up: 5-10 minutes of easy jogging.

Run uphill at a strong, steady pace for 30-60 seconds.

Jog or walk downhill to recover.

Repeat the hill climbs for 6-8 repetitions.

Cool down with 5-10 minutes of easy jogging and stretching.

Test-The-Temps Trail

Explore local trails or nature reserves for a healthy dose of nature. Not ready to go out alone? The trail race calendar really takes off in winter in South Africa. Check out sites like trailseries.co.za, trailrunning.co.za or ask your local boutique running stores about events and groups in your area.

Benefits: Trail running engages different muscles than road running, improves balance and agility and provides a mental escape from the stresses of daily life.

Start by warming up – we have a great warm-up routine for runners here: https://medshieldmovement.co.za/6-warm-up-moves-for-runners/

First time out on the trails? Take note of these tips:

Wear trail running shoes with good traction to prevent slipping on icy or slippery surfaces.
Dress in layers to stay warm and dry, but avoid overheating by choosing moisture-wicking fabrics and easy-to-remove items (like arm sleeves).
Pay attention to your footing and adjust your pace as needed to navigate uneven terrain and obstacles (trail running is naturally slower than road running, so don’t worry about your pace).
It’s always important to pack some water and a snack for a trail run. Stay hydrated and fuel your body with energy-rich snacks to maintain stamina on longer trail runs.

________

DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.

Go Back

Lounge Pilates! A pilates workout you can do in your PJs!

A Lounge Pilates Workout You Can Do In Your PJs

The strength and toning benefits of Pilates have long been well known. And lately Pilates has made a real comeback with trending exercises, like “wall Pilates”. Why? Because many of us humans are looking for affordable, easy ways to exercise that we can do at home.
During the depths of winter, we know how hard it is to shed your PJs and get to the gym. So, we’ve put together a Pilates workout you can do in your lounge, in your PJs, to get you ready for the day ahead! Lounge Pilates 30-minute Workout:

Warm-Up (5 minutes):
Cat-Cow Stretch:

Start in Table Top with your hands under your shoulders and knees under your hips.
Inhale as you arch your back, lifting your head and tailbone towards the ceiling (cow position).
Exhale as you round your spine, tucking your chin to your chest and pressing the floor away with your hands (cat position).
Repeat for 10-12 repetitions.

Spinal Twist:

Sit on the floor with your legs extended in front of you.
Bend your right knee and place your right foot on the outside of your left knee.
Inhale as you lengthen your spine, then exhale as you twist to the right, placing your left elbow on the outside of your right knee and reaching your right arm behind you.
Hold for 20-30 seconds, then switch sides.

Workout (20 minutes):
(Rest in between workouts as needed)
Pilates Hundred:

Lie on your back with your knees bent and feet flat on the floor.
Engage your core and lift your head, neck and shoulders off the mat.
Extend your arms straight by your sides, palms facing down.
Pump your arms up and down in a small, controlled motion while inhaling for 5 counts and exhaling for 5 counts. Repeat for 10 sets (100 pumps).

Single Leg Stretch:

Lie on your back with your knees bent and shins parallel to the ceiling.
Lift your head, neck and shoulders off the mat and hug your right knee towards your chest while extending your left leg straight out at a 45-degree angle.
Switch legs, hugging your left knee towards your chest and extending your right leg.
Continue alternating legs for 10-12 repetitions on each side.

Pilates Bridge:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms by your sides with palms facing down.
Inhale to prepare, then exhale as you engage your core and lift your hips towards the ceiling, forming a straight line from shoulders to knees.
Squeeze your glutes at the top of the movement, then inhale as you slowly lower your hips back down to the mat.
Repeat for 10-12 repetitions, focusing on maintaining stability and control throughout the movement.

Pilates Roll-Up:

Lie on your back with your legs extended and arms reaching overhead.
Inhale as you reach your arms towards the ceiling, then exhale as you curl up, peeling your spine off the mat one vertebra at a time.
Continue rolling up until you’re sitting tall with a straight spine.
Inhale at the top, then exhale as you reverse the movement, rolling back down to the mat one vertebra at a time.
Repeat for 8-10 repetitions.

Cool Down (5 minutes):

Child’s Pose:

Sit back on your heels with your knees wide apart and toes touching.
Extend your arms forward, lowering your chest towards the mat and resting your forehead on the floor.
Hold for 30 seconds, focusing on deep breaths and relaxing into the stretch.

Seated Spinal Twist:

Sit cross-legged on the floor with your right hand on your left knee and your left hand behind you.
Inhale to lengthen your spine, then exhale as you twist to the left, looking over your left shoulder.
Hold for 20-30 seconds, then switch sides.

Shoulder Stretch:

Extend your right arm across your body at shoulder height.
Use your left hand to gently press your right arm towards your chest, feeling a stretch in your shoulder and upper back.
Hold for 20-30 seconds, then switch sides.

For more workouts, check out our “Workouts” page here: https://medshieldmovement.co.za/workouts/
And our free workout section specifically for Medshield members on ClickFit here: https://clickfit.co.za/

________

DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.

Go Back

Bums & Tums Workout

Join Mapule Ndhlovu for this fit and fierce bums and tums workout!

Get your body moving with this #MedshieldMovement session.

________

DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This video may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.

Go Back

Global Move For Health Day Medshield Challenge

10 May: Global Move For Health Day Medshield Challenge: 10 ways to move for health on 10 may.

It’s “Global Move For Health Day” on 10 May and we’ve got a great #MedshieldMovement challenge for you! Complete the challenge “10 Ways To Move More on 10 May” and tag us on social media @medshieldsa

Morning Stretch Routine
Begin the day with a quick stretching session at home to wake up your muscles and improve flexibility. Not sure where to start? Try a simple yoga routine like this one: https://medshieldmovement.co.za/5-yoga-poses-to-build-back-strength/
Walk or Cycle to Work
If safe enough to do so, opt for walking or cycling to work instead of driving or taking public transportation. Or add a slightly longer walk to your office by parking a little further away or getting out of your public transport a block or two earlier. This is a great way to incorporate movement into your commute.
Take the Stairs
Instead of the elevator, choose the stairs whenever possible. This simple change can add extra steps and elevate your heart rate throughout the day.
Lunchtime Walk
Use your lunch break to go for a brisk walk around your workplace or nearby park. It’s a refreshing way to break up the workday and get some fresh air. If you go out for coffee, perhaps choose a coffee shop a little further away to get extra steps in.
Desk Exercises
Incorporate desk exercises into your work routine, such as seated leg lifts, desk push-ups or shoulder rolls to keep your body moving even while sitting. Adding simple stretches like neck rolls, shoulder stretches and seated spinal twists can help alleviate tension and improve posture, even in a busy office environment. Here are some great suggestions of workouts you can do at your desk: https://medshieldmovement.co.za/6-workout-moves-you-can-do-at-your-desk/
Standing/ Walking Meetings
Whenever appropriate, suggest standing or walking meetings to add more movement into your workday while discussing tasks or projects with colleagues.
Active Desk Setup
Try incorporating active elements into your workspace, such as using a standing desk or sitting on a stability ball instead of a traditional chair. These alternatives can encourage movement, improve circulation and engage core muscles while you work.
Post-Work Workout
Dedicate time after work to a workout session, whether it’s at the gym, a fitness class, or a home workout routine. Aim for at least 30 minutes of moderate to vigorous activity ideally one hour. If you’re an early bird, then aim to get your workout done in the morning. Looking for some home workouts? We’ve got you covered! Visit our resource page here: https://medshieldmovement.co.za/workouts/
Evening Stroll
Taking a leisurely evening stroll around your neighbourhood before or after dinner is a relaxing way to unwind while still being active. Encourage your partner or family member to join you and use it as a way to catch up on the day’s events.
Stretching Before Bed
End the day with another round of stretching to help relax your muscles and promote better sleep quality. Try these stretches to loosen tight hip flexors https://medshieldmovement.co.za/stretches-to-loosen-tight-hip-flexors/ or this “Yoga for better Sleep” routine: https://medshieldmovement.co.za/yoga-for-better-sleep/

By incorporating these manageable activities into your daily routine, you can stay active and celebrate Global Move for Health Day even with a full-time job. Remember to prioritise movement that fits your schedule and lifestyle and don’t forget to share your journey using #MedshieldMovement on social media!

________

DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.

Go Back

Healthy Quinoa & Spinach Stuffed Roast Butternut Recipe

Looking for a new dish to add to your weekly meal-planning rotation? As the season starts to change and we’re looking to create more slow-cooked comfort foods, we, at MedshieldMovement.co.ca, are bringing you some seasonal Autumn dishes that are as tasty as they are easy to make and healthy too!

This recipe is great to make on a Sunday ahead of a busy work week. The stuffed roast butternuts keep well in the fridge in sealed containers for 3 days and the meal is easy to heat up in the microwave.

Notes: This is a plant-based recipe that’s packed with protein thanks to the quinoa and the chickpeas. However, you can always up the protein intake by crumbling a block of tofu or feta cheese into the mixture. You can also replace the chickpeas with black beans or red kidney beans. If you’re feeling more indulgent, top the stuffed butternuts with grated Parmesan and place back into the oven util the top is grilled and the cheese has melted.

What You Need:

For the butternuts:
2-4 medium sized butternuts, washed, halved lengthways, pips removed
Olive Oil
Salt and freshly ground black pepper, to taste
Pinch red chilli flakes

For the filling:
1 cup quinoa
1 tin chickpeas, drained and rinsed
200g baby spinach
Olive oil
250g rosa (or baby) tomatoes, quartered

Method:
1/ Preheat the oven to 200 degrees Celsius. Place butternut halves on a baking-paper-lined tray. Drizzle or brush with olive oil, sprinkle with seasoning and place in the oven to cook for around 40-50 minutes, depending on the size and thickness of the butternuts. (Use a fork to check that they are fully cooked through).
2/ Cook 1 cup of quinoa according to package instructions. Once done, remove and add to a large bowl with the chickpeas.
3/ While the quinoa is cooking, sauté the spinach in a little olive oil until wilted. Remove spinach and add it to the bowl with the quinoa. Add the chopped tomatoes to the same pan the spinach was in and sauté until just cooked through. Once done, also add to the quinoa dish.
4/ Scoop about half the flesh out of the butternut halves, keeping the skin casing intact. Add to the bowl with the quinoa. Stir all the ingredients together to combine. Portion back into the butternut halves and serve as a meal immediately or portion aside for the week ahead.

Visit our recipe section on the resources page to find more delicious, easy, healthy recipes!

________

DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.

Go Back

Bored of Your Core Workouts? Try These Variations.

Are you bored of your same-old, same-old planks and sit-ups? Maybe you’ve hit a plateau and you’re looking for ways to shake up your core exercise routine. Here we give you 10 core exercise variations that will get your muscles burning and make you stronger.

It’s common to feel bored or stuck in a rut with your core workout routine. The good news is that there are plenty of creative and effective core exercise variations to try that will help you break through plateaus and keep your workouts fresh and exciting. In this article, we’ll explore 10 core exercise variations that will leave you feeling energised and engaged, without resorting to the usual suspects!

Note that some of these exercises are fairly advanced and we recommend reaching out to a coach or professional to help ensure you have correct form. Alternatively, we recommend watching videos and using mirrors to help you. Log your exercises to track your progress.

1. Hollow Body Hold: Lie on your back with your arms extended overhead and legs straight. Lift your shoulders and legs off the ground, creating a “hollow” shape with your body. Hold this position while engaging your core muscles. For an added challenge, flutter your arms and legs up and down while maintaining the hollow body position.

2. Russian Twists with Weight: Sit on the floor with your knees bent and feet flat on the ground. Hold a weight or medicine ball in front of your chest. Lean back slightly, engage your core and rotate your torso to one side, tapping the weight on the ground beside you. Return to the centre and twist to the opposite side. Continue alternating sides for a complete set.

3. Plank with Alternating Leg Lifts: Start in a plank position with your hands directly under your shoulders and body in a straight line from head to heels. Lift one leg off the ground, keeping it straight and hold for a few seconds before lowering it back down. Repeat with the opposite leg. This variation adds an extra challenge to your plank by engaging the glutes and lower back muscles.

4. Bird Dog: Begin on your hands and knees with your wrists directly under your shoulders and knees under your hips. Engage your core to stabilise your spine. Extend your right arm straight out in front of you while simultaneously lifting your left leg straight back behind you. Hold for a moment, then return to the starting position and switch sides, extending your left arm and right leg. Focus on maintaining a neutral spine and avoiding any arching or rounding in your back. This exercise not only targets the core muscles but also improves balance and stability.

5. Side Plank with Hip Dips: Begin in a side plank position with your elbow directly beneath your shoulder and body in a straight line from head to heels. Lower your hip towards the ground, then lift it back up to the starting position. Repeat for the desired number of repetitions before switching sides. This variation strengthens the obliques and improves hip stability.

6. Reverse Crunches: Lie on your back with your arms by your sides and legs lifted towards the ceiling, knees bent at a 90-degree angle. Engage your core and lift your hips off the ground, bringing your knees towards your chest. Lower back down with control, maintaining tension in your abdominal muscles throughout the movement.

7. Flutter Kicks: Lie on your back with your hands under your glutes for support and legs extended straight. Lift your legs off the ground a few inches and alternate kicking them up and down in a fluttering motion. Keep your core engaged and maintain a steady pace to feel the burn in your lower abs.

8. Mountain Climbers: Start in a plank position with your hands directly under your shoulders. Drive one knee towards your chest, then quickly switch legs in a running motion. Keep your core tight and maintain a fast pace to elevate your heart rate while working your entire core.

9. V-ups: Lie on your back with your arms extended overhead and legs straight. Simultaneously lift your upper body and legs off the ground, reaching your hands towards your feet to form a “V” shape. Lower back down with control and repeat for the desired number of repetitions. This exercise targets the entire core, including the upper and lower abdominals.

10. Pike Push-ups: Start in a downward dog position with your hands shoulder-width apart and hips lifted towards the ceiling. Bend your elbows and lower your head towards the ground, then press back up to the starting position. This challenging variation not only strengthens the core but also engages the shoulders, chest, and arms.

________

DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.

Go Back

Weight Training To Improve Your Running? Here’s What To Do

Weight training has been shown to have so many benefits – not only for health and weight-loss, but also to improve other sports. So, if you’re a runner looking to improve performance and reduce injury, try these weight training exercises at your next gym session.

What exactly is weight training? Weight training or strength training – also sometimes called resistance training – is a form of physical exercise that involves using resistance to stimulate muscle growth, strength and endurance.
This resistance can come from various sources, including dumbbells and barbells, machines, resistance bands or even your own body weight. The primary goal of weight training is to progressively overload the muscles, challenging them to adapt and become stronger over time.

As runners know, strength and endurance both improve running performance. But which exercises specifically can help runners?

Here we provide the top exercises to support runners with both a beginner and advanced level (or how to build up over time).

1. Squats
Squats are a fundamental lower-body exercise that targets your quads, hamstrings, glutes and calves. Stronger leg muscles can improve your running speed and endurance while reducing your risk of injury.
Beginner: 3 x 10 bodyweight squats
Advanced: 3 x 10 bodyweight squats with weights (barbells or dumbbells)
Advanced: 3 x 10 squat jumps (this makes the exercise higher in intensity)

2. Deadlifts

Deadlifts are another essential compound exercise that engages your hamstrings (primarily), glutes, lower back and core. Strengthening these muscles can enhance your running posture, stability and power output.
Beginner: Start with light weights and focus on your form.
Advanced: Add heavier weights over time, ensuring you track your progress and maintain correct form.

3. Lunges
Lunges target your quads, hamstrings and glutes, while improving balance and coordination, which can help prevent muscle imbalances common among runners.
Beginner: 3 x 10 forward lunges, reverse lunges or lateral lunges using only bodyweight (alternating each side).Advanced: Increase difficulty by holding dumbbells or incorporating walking lunges into your routine.

4. Hip Thrusts
Hip thrusts target your glutes, which play a crucial role in running mechanics, including stride length and propulsion.
Beginner: Start with bodyweight hip thrusts and focus on proper form.
Advanced: Gradually add resistance using a barbell or resistance bands to increase intensity.

5. Calf Raises
Calf raises strengthen the calf muscles, which are essential for shock absorption and preventing injuries like shin splints.
Beginner: 3 x 10 calf raises on a flat surface using only bodyweight.
Advanced: Increase intensity by performing calf raises on an elevated surface or adding weights for resistance.

6. Planks
Planks engage the entire core, including your abs, obliques and lower back, supporting proper running form and stability.
Beginner: Hold a plank position for 30 seconds, focusing on maintaining a neutral spine and engaging your core muscles. Repeat 3 times with rests in between.
Advanced: Increase duration – work towards 3 x 60-second planks – or incorporate variations such as side planks or plank leg lifts for added challenge.

7. Single-Leg Exercises
Single-leg exercises like single-leg squats and Bulgarian split squats improve balance, stability, and proprioception, addressing potential weaknesses or imbalances between the left and right sides of the body.
Beginner: Focus on mastering proper form and balance with bodyweight exercises. Start with 5 x single leg squats on each side and do 3 sets. Build this up to 10 on each side.
Advanced: Increase difficulty by adding weights or performing exercises on unstable surfaces like a Bosu ball.

If you are recovering from an injury or are unsure about how to perform any of the above exercises correctly, we recommend speaking to your medical professional and to reach out to a coach or professional trainer to help you get your form right in the beginning. Watching videos and using a mirror can also help you to check your form.

Go Back

Padel: A Racket Sport Revolutionising Fitness and Social Life

In the realm of racket sports, a new champion is emerging that marries the excitement of tennis with the inclusivity and joy of a community-driven game. Padel, although rooted in the late ’60s, has seen a global resurgence, particularly flourishing in South Africa with an impressive community of over 100,000 players. Here’s why Padel is more than just a sport—it’s a movement.

A Sport for All Ages

Padel stands out for its inclusivity. It welcomes participants of every age, skill level, and fitness condition, making it a family-friendly option that bridges generations. Its ease of play and the ability to adjust the game’s intensity mean that finding a suitable match is never a problem.

Stress Relief and Improved Mental Well-being

In today’s fast-paced world, finding an escape that offers genuine relief from stress is priceless. Padel does just that. Concentrating on the game allows players to shed the day’s worries, fostering a sense of joy and relaxation. Beyond the physical workout, it’s the laughter and camaraderie on and off the court that enriches the soul, making Padel a holistic approach to mental health.

Enhancing Physical Fitness

Padel is a comprehensive workout disguised as fun. It improves coordination, reflexes, and muscle tone. Players often discover newfound strength and agility, with visible toning in the legs, arms, and core. As a high-calorie-burning activity, Padel also boosts cardiovascular health, offering a dynamic alternative to traditional gym routines without the strain on joints.

Team Spirit and Life Skills

Unique to Padel is its foundational team play. Doubles format requires communication, strategy, and mutual support, mirroring essential life values such as accountability and cooperation. These experiences on the court translate into valuable skills off the court, enhancing personal and professional relationships.

Social Connections and Community

Perhaps the most compelling aspect of Padel is its social nature. The sport fosters a vibrant community, where making new friends or even business connections is part of the game. Mixed tournaments and post-game gatherings are commonplace.

Ease of Play and Accessibility

What sets Padel apart is its straightforwardness. The underhand serving and smaller court size lower the entry barrier, allowing novices to enjoy the game from day one. The use of walls adds a unique twist, giving players a second chance at returns and prolonging rallies. This ease of play, coupled with the sport’s strategic depth, makes Padel addictively enjoyable.

Padel vs. Tennis

While Padel draws inspiration from tennis, it distinguishes itself through its enclosed courts, underarm serving, and specialised equipment. These differences not only make Padel uniquely challenging but also more approachable, emphasising strategy over power and making it a sport for everyone.

Starting Your Padel Journey

Embarking on your Padel adventure is straightforward. All you need is a court, which is smaller and more intimate than a tennis court, a racket designed for control or power, and Padel balls. These simple requirements, combined with the sport’s infectious nature, make it easy for anyone to start playing and enjoying Padel immediately.

Padel’s rise to fame is not just a local trend; it’s a global phenomenon. With millions playing worldwide, the sport has seen exponential growth in countries like Spain, Argentina, and now South Africa. The pandemic era has only accelerated this trend, making Padel a beacon for those seeking fitness, fun, and fellowship.

In summary, Padel offers an all-encompassing experience that aligns perfectly with Medshield Movement’s ethos of promoting health, happiness, and community. Whether you’re seeking a new fitness routine, a way to destress, or a social activity that brings people together, Padel is an excellent choice. So, why not join the movement and discover the joys of Padel for yourself? Your local club awaits.

Go Back

Stretches To Loosen Tight Hip Flexors

Here we take a look at what causes tight hip flexors and some stretches that you can do at home to release tightness and create more flexibility. Your hip flexors are a group of muscles towards the front of your hip that move when you flex your leg and knee up towards your body. Having a weak core and poor posture can typically cause pain in this area as well as living a more sedentary life and sitting for long periods daily.

Signs of tight hip flexors include pain or discomfort in the front of your hip that typically worsens with prolonged sitting or sports such as running or cycling. Symptoms of tight hip flexors can appear as: a sharp or sudden pain in the hip or groin area; cramping in muscles along the upper leg; muscle spasms in the hips or thighs; reduced mobility; limping; and lower back pain to name a few.

Stretches to release tight hip flexors:

First of all, it’s important to rest and stop any exercise if you’re experiencing pain and to seek the advice of a medical professional, such as a physiotherapist. If given the clear to do mobility and stretching, these are some moves that can help to create more flexibility and prevent further or recurring injuries in that area.

1: Low-Lunge Hip Flexor Stretch
How: begin by kneeling on the floor. Bring your right leg in front of you so that your right thigh is parallel to the floor with your knee bent at a 90-degree angle and your foot is flat on the floor.
Ensure that your shin on the floor is pointing straight back behind you. Place your hands on your hips, contract your glutes and feel your pelvis tuck under you. With your back straight, shift your weight forwards until you feel a stretch through the front of the left thigh and groin. For an even deeper stretch, reach your left arm up overhead and slightly toward the right. Repeat on the other side.

2: 90-90 Hip Stretch

How: Sit on the floor with your right leg in front of you and your knee bent at a 90-degree angle, so the bottom of your foot is facing the left wall. (If this already feels uncomfortable or painful, do not proceed further, but rather try the next exercise.) Extend your left leg out to the side and bend your knee at a 90-degree angle, so the bottom of your foot is facing the back wall. Square your shoulders to the front and extend your arms straight out in front of you. Your fingertips should face the front wall. Place your fingertips on either side of your right shin for balance. Think about sinking both hips into the floor. Gently repeat on the other side, moving careful. Switch sides 10 times.

Advanced: For an even deeper stretch, lean your chest as far forward as you can go without losing the connection between your hips and the floor.

3: Side-Lying Hip Flexor Stretch

How: Lie on the floor on your left side with your knees bent so that they are in line with your hips, forming a 90-degree angle. Move your right foot backward and gently grab the top of the ankle with your right hand. Slowly and gently pull your foot with your right hand, bringing your leg behind you. Don’t arch your back. You should feel a stretch in the front of your thighs and your hip flexor on the right side. Gently repeat on the other side, moving careful. Switch sides 5-10 times.

Incorporate the above stretches into your regular stretching routine. This is especially beneficial for runners and cyclists. For a full mobility workout, check out this exercise video

Go Back

5 Yoga Poses To Build Back Strength

When exercising, we often focus on parts of our body, like “leg day” or “arm day” or even abs, but building back strength is crucial for good posture and will support all your other sports. With these yoga moves, you won’t need any gym equipment and you can build your back strength from the comfort of your lounge or garden

Pose 1: Bridge Pose
Strengthens: Lower back and glutes and quads

How: Lie on your back and bend your knees, bringing your ankles close to your bum, hip-width apart. Place the arms alongside the body with the palms facing down. Exhale and tilt your tailbone towards your pubic bone to flatten your low back. Inhale and lift your hips up, then your lower back and then your upper back all off the mat. Use your core and quads to hold your pose. Stay in Bridge pose for 5 breaths and slowly lower back down to the mat. Repeat 3 times.

Pose 2: Cobra

Strengthens: muscles supporting the spine as well as the glutes and opens up the shoulders, neck and collar bones.

How: Lie down on your stomach with your legs and feet together. Place your forehead on the floor and your hands next to your chest with fingers spread wide. Inhale, and lift the head and chest without putting any pressure on the hands. Lift the hands an inch off the floor to further challenge back strength. Hold for 5 breaths and slowly lower back down to the mat. Repeat 3 times.

Advanced – add this variation:
Place your chin on the floor and interlock your fingers behind your back, resting the hands on the buttocks. As you inhale, lift your head and chest, raising your arms and stretching them behind you. Hold for 3-5 breaths and slowly lower back down to the mat. Repeat 3 times.

Pose 3: Half Locust
Strengthens: Mid to lower back and into the glutes.
How: Lie on your stomach and interlock your fingers underneath your pelvis (this might feel uncomfortable if you’re not used to it). Straighten your arms and place the chin on the ground. Inhale and slowly raise one leg, making sure not to twist the pelvis. Exhale and slowly lower, then switch legs. Repeat these movements several times on each side, moving slowly and holding for your leg as it’s raised for 3 breaths.

Pose 4: Chair Pose
Strengthens: Mid back, shoulders, core and into your quads.
How: Standing up straight, lift your arms above your head, palms facing each other. Sit down, as if to sit in a chair, bending your knees, but keeping your back straight and arms up. Aim to get your knees close to a 90-degree angle. Hold for 5 breaths and slowly lower back down to the mat. Repeat 3 times.

Pose 5: Cat & Cow Pose
Strengthens: spine, shoulders and upper and lower back, while releasing tension.
How: Kneel on the floor and place your hands beneath your shoulders in a Table Top position. Inhale deeply while lifting your head up, dropping your belly and tilting your pelvis up like a “cow”. Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a “cat”. Repeat 10 times, moving slowly with intention.

Go Back

Category: Exercise

Winter Running Workouts Made Fun

How to make running in winter more fun! Try these running workouts.

Frosty Sprint Work

Fight-The-Cold Climbs

Test-The-Temps Trail

Similar Articles

Lounge Pilates! A pilates workout you can do in your PJs!

A Lounge Pilates Workout You Can Do In Your PJs

Similar Articles

Bums & Tums Workout

Similar Articles

Global Move For Health Day Medshield Challenge

10 May: Global Move For Health Day Medshield Challenge: 10 ways to move for health on 10 may.

Similar Articles

Healthy Quinoa & Spinach Stuffed Roast Butternut Recipe

Similar Articles

Bored of Your Core Workouts? Try These Variations.

Similar Articles

Weight Training To Improve Your Running? Here’s What To Do

Similar Articles

Padel: A Racket Sport Revolutionising Fitness and Social Life

Similar Articles

Stretches To Loosen Tight Hip Flexors

Similar Articles

5 Yoga Poses To Build Back Strength

Similar Articles

How to make running in winter more fun! Try these running workouts.

Frosty Sprint Work

Fight-The-Cold Climbs

Test-The-Temps Trail

Similar Articles

The best exercises to do during your period

Training And Your Period – The Dos And Don’ts

Train Your Triceps with these moves

The Best Yoga Poses for Weight Loss

Health Benefits of Daily Walks: It’s More Than Just Exercise!

Mapule’s Live HIIT Workout

Workouts to start your fitness journey: Commit to less so you can show up more!

The Best Way To Burn Fat & Lose Weight – Advice From A Trainer

A Lounge Pilates Workout You Can Do In Your PJs

Similar Articles

10 Ab Workouts To Add To Your Routine

Safety tips for exercising with asthma

Jenna Carmen’s Full Body Workout

Jenna Carmen’s Abdominal Workout

Tips To Keep Your Immune System Boosted this Winter

How to use the rowing machine and its benefits

The Top 5 Moves To Activate Your Glutes And Work Your Bootie!

Want to start walking for weight loss? This 4-week walking plan will get you there!

Similar Articles

Lounge Pilates! A pilates workout you can do in your PJs!

5 Yoga Poses To Build Back Strength

15-Minute Summer Lawn Workout

Home Workout Moves To Strengthen Your Lower Back

Safe Yoga Poses For New Moms

#MedshieldMovement 10-Day Festive Family Fitness Challenge

Medshield Movement January #GetAMoveOn Challenge

Valentine’s Month Love Your Heart Garden Cardio Workout

10 May: Global Move For Health Day Medshield Challenge: 10 ways to move for health on 10 may.

Similar Articles

What Are the Winter Blues? – and How to Help Overcome Them

Jenna Carmen’s Full Body Workout

6 Workout Moves You Can Do At Your Desk

Running VS Cycling – which is better?

Summer Is Here: Beach Core Workout

Lounge Pilates! A pilates workout you can do in your PJs!

Warm up quickly and burn calories with these 5 bodyweight moves!

Running: Preventing Inuries and Improving your Form?

Similar Articles

Why Exercising With Your Partner Can Be Good For Your Relationship

What Are the Winter Blues? – and How to Help Overcome Them

Quick, Beginner-Friendly Yoga Stretching For Runners

Yoga Moves To Ease PMS Symptoms

Beginner Runner? Try These Treadmill Workouts To Get & Keep You Moving

5 Low-Impact Mobility Moves for Healthier Joints

Five Top Workout Moves To Make You A Stronger Swimmer

Health Benefits of Swimming by Sarah Ferguson

Similar Articles

Try these 90’s workouts that are making a massive comeback!

How To Actually Use A Wattbike

The Best FREE Running Tracking Apps

5 Yoga Poses To Build Back Strength

Start Your Day With This Stretch

Feeling Overwhelmed? Here are 5 ways to Instantly Get a Mood Boost

Summer Is Here: Beach Core Workout

Walking Workouts for Weight Loss: Strategies and Tips

Similar Articles

Easter-inspired home workout you can do with your little ones

Mapule’s Live HIIT Workout

Jonathan Boynton-Lee Workout Programme

Amy Hoppy’s LIVE Yoga Session #MedshieldMovement

Tips To Keep Your Immune System Boosted this Winter

Padel Equipment Guide: Choosing the Right Racket and Gear

The Top 5 Moves To Activate Your Glutes And Work Your Bootie!

Mobility & Strength Exercises To Improve Your Trail Running

Similar Articles

Gym Pool Basics – How To Get A Full-Body Workout In The Pool

Try these 90’s workouts that are making a massive comeback!

Want to start walking for weight loss? This 4-week walking plan will get you there!

Beginner Runner? Try These Treadmill Workouts To Get & Keep You Moving

#MedshieldMovement 10-Day Festive Family Fitness Challenge

Healthy Quinoa & Spinach Stuffed Roast Butternut Recipe

Why Training In Winter Makes You a Stronger, Better Athlete

Pickleball: The Sport Everyone’s Talking About

Similar Articles

Zweli’s Exercise Programme