Latest news with #RubenDeMonte
Hindustan Times
21 hours ago
- Health
- Hindustan Times
Fitness trainer shares 5 exercises for good hip joint health to undo the damage of long hours sitting at work
The hip joint is one of the most important joints, primarily responsible for torso and lower body movements, as well as overall body balance and posture. All in all, it is a critical joint for movement. However, with a sedentary lifestyle, sitting hunched over at a desk in poor posture for long periods can make the hip joint very stiff, frequently causing lower back pain. A little hip mobility work and stretching exercises may help reduce the hip stiffness and undo the damage caused by prolonged sitting by keeping it agile. London-based fitness trainer, Ruben De Monte, took to Instagram on June 15 and shared 5 stretching exercises that help ease tight hips and improve mobility. Moreover, as he described, the set of exercises is also suitable for runners, athletes for a quick warm-up. ALSO READ: Poor knee health in older adults: 5 exercises to improve joint strength As Ruben shared, one minute for each exercise, and then repeat the entire sequence 3 times, making the routine a total of 15 minutes. A post shared by Ruben De Monte | yoga - mobility - wellness 🇮🇹🇬🇧 (@rubendemonte) The series consists of: This set of exercises targets different areas of the lower body, all ultimately benefiting the hip joint. Whether it's loosening the hamstrings with the help of squats or stretching the side muscles (obliques) with side bends, each movement in the exercises actively enhances flexibility, reduces stiffness, and supports better hip mobility over time. Additionally, not only does a good set of exercises keep the joint agile, but it also prevents the risk of injury. However, hip pain can also become extreme and severe, affecting day-to-day functions and movements. One of the conditions that falls under the umbrella of hip pain is hip impingement, which occurs when there is unusual contact between the femur and the pelvis during movement. This causes severe pain in the lower back. In an earlier interview with HT Lifestyle, Dr Aashish Arbat, Orthopedic and Joint Replacement Surgeon at Jehangir Multispeciality Hospitals in Pune, shared when one should visit a doctor because of hip impingement. He said, 'The symptoms are a clicking or popping sensation during movement, particularly when engaging in activities like squatting or sitting cross-legged, discomfort while performing any activities, hip pain while walking, stiffness in the hip and groin, lower back pain, and inability to flex the hip. One should consult the doctor after experiencing these symptoms.' To read more about hip impingement, why it happens and who is at risk, click to read here. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hindustan Times
06-06-2025
- Health
- Hindustan Times
Yoga coach shares 4 simple moves to relieve back pain and stiffness in just 10 minutes every day. Watch
Back pain and stiffness have become all too common, especially for those spending long hours at a desk or staying glued to their screens. But what if just 10 minutes a day could make a real difference? Yoga and mobility coach Ruben De Monte shared in his Instagram post a quick and effective daily mobility routine designed to release tension, improve flexibility and support spinal health. (Also read: Fitness coach shares 1 simple change to help you become leaner, stronger and healthier: 'Secret lies in your plate' ) "Never skip mobility. Strength is nothing without mobility! Don't skip the work that keeps you moving pain-free. A few minutes a day can make all the difference. Mobility improves flexibility, prevents injuries, and helps you move with ease, whether you're lifting, running, or just getting through the day. Make it a non-negotiable part of your routine!" Robin captioned his March 18 post. A post shared by Ruben De Monte | yoga - mobility - wellness 🇮🇹🇬🇧 (@rubendemonte) Let's take a look at his 10-minute mobility routine: These gentle movements focus on unlocking the spine, especially the lower back and mid-back, which often get stiff from prolonged sitting. Think of cat-cow stretches or spinal waves, simple, rhythmic motions that wake up the vertebrae. This classic pose isn't just for yogis. It's a powerful full-body stretch that elongates the spine, releases the hamstrings, opens the shoulders, and decompresses the lower back. Holding this for even a minute can offer instant relief. The thoracic spine (upper back) is often overlooked but crucial for good posture and pain-free movement. Robin includes exercises like thoracic rotations and wall angles to help increase the range of motion and reduce slouching. Tight glutes can pull on the lower back and hips, leading to discomfort. This part of the routine helps release tension in the glutes and surrounding muscles with deep, targeted stretches, like the seated pigeon or figure-four stretch. You don't need any fancy equipment or a gym membership to do this routine. Just a mat, 10 minutes of your time, and the willingness to show up for your body every day. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
