HIP AND RUN

Improve hip mobility for stronger running with this five-stretch routine

Hip problems can be an unfortunate side-effect of running, because of the continuous impact and repetitive motion. pliability's new Running Hub has been created to resolve such issues. "The Hub will help runners achieve their goals and improve their running experience through flexibility, mobility, and recovery," says Cody Mooney, pliability's director of performance. "By prioritising flexibility and mobility, runners can alleviate hip pain, prevent injuries, and ultimately run longer and faster."

1. LIZARD AND ROTATION
Hold: 2 mins each side 
Why: This pose is fantastic for stretching your entire body, releasing tense hips, hamstrings, groins, and quads. It opens your hips, while providing an overall sense of calm.

• Begin on your hands and knees • Bring your right foot up towards your right hand, stretching your left leg back behind you as far as possible 
• Sink into this position, reaching your elbow towards your heel 
• Press your left hand into the ground and turn your chest to the right, reaching your right hand to the ceiling 
• Breathe into this position, then alternate between these ranges
• Switch sides, bringing your left foot to your left hand, stretching your right leg behind you
• As you cycle the two end ranges, take large breaths and sink deeply into each position, gaining range of motion with each cycle

2. SAMSON AND OVERHEAD TURN
Hold: 2 mins
Why: This is a stretch that focuses on your glutes and hip flexors in particular, while strengthening the lower body, generating more power from the pelvis.