TO IMPROVE HIP FLEXIBILITY

For anyone who isn’t particularly active, building flexibility and mobility around the hips is key: it’s the biggest bang for your buck in terms of improving overall quality of life.

“Just a few simple hip-openers can improve the external rotation of the femur bone in the hip socket and improve your flexibility,” says British elite runner and personal trainer Helen Gaunt.

“Do these three for 45-60 seconds each – or on each side – and try to do them a few times a week.”

Bound angle pose

You may also know this one as the butterfly stretch: it’s great for the inner thigh muscles (adductors). In a seated position, bring the bottom of your feet together, holding them in your hands, with your knees out to the sides (FAR RIGHT). Drop your shoulders as you push your knees down towards the ground, keeping your head tall and your back straight. This can also be done against a wall for support, or leaning forwards, pushing your elbows down onto your thighs.

Figure of four

Lie on your back with your legs bent. Keeping one foot on the floor, bring the other ankle across to rest on the opposite knee – you should feel a slight stretch in that leg. Lace your hands behind the thigh of the non-stretching leg and pull it towards you to increase the stretch. Hold, then repeat on the other side.

Child’s pose

Finish with this relaxing hip-opener. Kneel, then sit back onto your heels. Keeping your feet together, open your knees, then hinge at the hips and lower your upper body forwards. Bring your head down towards the floor, reaching your arms out in front of you (BELOW). Hold for 60 seconds, inhaling and exhaling slowly and deeply.