Los Angeles, CA: As more people spend long hours sitting at desks or in front of screens, issues like tight hips, lower back pain, and knee problems have become increasingly common. But one mobility expert and personal trainer, Mike Chang, suggests a simple solution to address all three of these issues: kicking.
According to Chang, kicking is not only a great way to loosen up hips, hamstrings, and lower back but also an effective exercise for increasing lower-body mobility. It can also help improve balance, strengthen the core, ankles, knees, and enhance foot strength by shifting weight onto one foot. Chang emphasizes the importance of starting slowly and gradually reconditioning the body to perform this exercise.
To incorporate kicking into your fitness routine, Chang recommends starting with knee raises, raising knees forward, to the side, in a half circle, or kicking at a low height. The key is to focus on gradually extending the legs and increasing the height over time. Chang suggests starting with short intervals, like a minute at a time, and gradually working up to longer durations, up to five minutes. By incorporating kicking into your routine, you may experience improvements in hip, knee, and lower back flexibility.
Fit&Well editor Jonathan Shannon decided to give kicking a try after experiencing tight hips following a workout session and extended period of sitting. Switching into more comfortable clothing, Shannon explored the movements and noticed initial tightness in the knees and ankles. However, as the movement continued, Shannon found that the body started to loosen up, highlighting the importance of gentle warm-ups before any physical activity.
While Shannon’s mobility limited the height of the kicks, the exploration of new movements felt beneficial and refreshing. Pairing kicking with physical therapist-approved stretches for stiff hips provided a well-rounded approach to addressing tightness, offering a quick five-minute break from desk work. Shannon envisions incorporating kicking as a brief exercise break during workdays to promote movement and flexibility.