The hip is one of the most underrated joints in the human body considering the number of activities it is responsible for. It’s a major weight-bearing body joint that’s responsible for functional activities such as climbing stairs, sitting, running, standing, walking and many more.
Here are some exercises to help you maintain strong and mobile hips though it must be pointed out that you have to check with your doctor or healthcare practitioner to know whether or not you’re healthy enough to do these exercises.
It’s advisable to start with one set of these exercises on a daily basis in the bid to maintain hip strength and flexibility before graduating to two or three sets per day.
Side Leg Raise – It strengthens the gluteal muscles on the side of the buttocks and hip. Gluteal muscles are essential to activities like running and walking in maintaining proper hip and knee position.
The procedure for the side leg raise exercise is as follows: Lie down on one side. Lift up your top leg while the other leg is bent and close to the floor. Proceed to lift the top leg up gently while the knees are straight and the toes are pointing forward. Suspend the top leg in the air for two seconds before you lower and repeat 10 times.
Ball Bridges – This is a fantastic way to boost their strength of both the hamstrings and the gluteal muscles.
The procedure for ball bridges is as follows: Carefully position a Swiss ball under calf muscles while lying on the floor. Lift your buttocks off the floor gently after engaging the abdominal muscles. Hold the raised pelvis position for two seconds, then lower slowly before you repeat the procedure for 10 to 15 times.
Straight Leg Raise – The straight leg exercise can help to support the knees in addition to strengthening the front of the quads and the hips.
The procedure is as follows: Keep one knee bent and one leg up while you’re on the floor. Tighten the quads on your straight leg before lifting it up by 12 inches. Hold that position for two seconds, lower your leg gently and repeat the same process for 10 to 15 times. Note: Your leg should be as straight as possible for the entire duration of the straight leg raise.
Pelvic Drop (also known as hip hikers) – This hip exercise gets your gluteal muscles functioning well while you’re in a weight bearing position.
The procedure is as follows: Stand sideways with one foot on the step while the other is suspended in the air. Lower your pelvis so that your other foot moves towards the floor. Movement should come from the hip joints while both knees are straight. Slowly return to the starting point after the pelvis has been lowered and repeat the process 10 times.
Inter add Giroud to list of wanted players from Chelsea
English Premier League outfit Chelsea will have to brace up for what is to come as Italian Serie A club Inter Milan are keen to raid the club of its players.
Inter Milan boss, Antonio Conte is a former Chelsea manager who is knowledgeable about the players in the Stamford Bridge. He is hoping to reunite with some of them and has a number on his wish list.
Having already captured Victor Moses, Conte is seeking to add Emerson Palmieri to his squad in Italy and he is not stopping at that. France international Olivier Giroud is the latest to be mentioned as those that will receive offers from Inter Milan as soon as the summer transfer window is opened.
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The future of Emerson Palmieri is uncertain at the Stamford Bridge as the full-back has not been graced with enough appearances under manager Frank Lampard and has reportedly requested to leave. We will wait to learn if his request will be granted by the club.
However, it is not clear if the West London outfit will be willing to part ways with the former Arsenal man anytime soon but that will be determined by the nature of the offer and the replacement that would be available in the market.
£23m offer received as Chelsea weigh up options
Emerging reports reveal that English Premier League outfit Chelsea have received a bid of £23 million for left full-back Emerson Palmieri from Italian Serie A outfit Inter Milan.
While the Blues are willing to part ways with the player, Inter Milan are keen to land him to solve their defensive issues ahead of the coming season.
For the West London club, doing away with Emerson Palmieri and Marcus Alonso is already in the pipeline with newcomers for the left-back position a target in the coming summer transfer window. No wonder Frank Lampard now prefers to make us of Ceaser Azpilicueta who is not a natural left player.
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Tutto Mercato Web reports that Chelsea Director Marina Granovskaia initially requested for £27 million for Emerson Palmieri but is forced to come down on the price because it is becoming clear that he no longer has a future at the Stamford Bridge.
Inter Milan are offering Emerson Palmieri a five year deal, and he would be paid £3.6 million a year at the San Siro.
However, The West London outfit are considering the option of Leicester City defender Ben Chilwell as a replacement for the left-back position as there is no assurance that Marcos Alonso will also be staying after this season.
EPL: Man United To Pay €140m For Top Transfer Target
English Premier League clubs Manchester United, Liverpool and Chelsea are all interested in Borussia Dortmund winger Jadon Sancho ahead of the resumption of the transfer window this summer and they all need to pay a record fee for him.
According to the report from popular German newspaper Sport Bild, the aforementioned Premier League clubs will have to pay €140m for Jadon Sancho if they want to sign him this summer.
That transfer fee would be a Premier League record as it would surpass the one that took Manchester United midfielder Paul Pogba from Juventus to Old Trafford in the summer of 2016.
Manchester United paid €100m for Pogba to return to the Premier League from the Italian Serie A some four years ago.
Pogba had left the Red Devils in 2012 as a teenager as the Frenchman joined Italian giants Juventus on a free transfer. He spent four hugely successful years with the Turin giants before returning to the Theatre of Dreams.
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Jadon Sancho is in a similar position to Paul Pogba after the England international left Premier League champions Manchester City to sign for Borussia Dortmund in 2017 and one year after the world-record move of Pogba from Juventus to Manchester United.
The 19-year-old winger has been a very good signing for Borussia Dortmund and his form for the former Champions League winners has led to several interest from his home country.
Real Madrid FC of Spain and French champions Paris Saint Germain (PSG) are also monitoring his situation.
For now, Manchester United, Chelsea and Liverpool are the frontrunners for the player who has been able to spearhead the title challenge of Borussia Dortmund in the last two seasons.
Jadon Sancho has scored 14 goals and also provided 14 more goals in the German Bundesliga this season to fire his team to third place on the league table.
EPL: Liverpool Legend Gives Verdict On Klopp Selling Salah This Summer
Liverpool legend Jamie Carragher has given his verdict on the news that manager Jurgen Klopp could sell star forward Mohamed Salah in the summer as he bids to add new players to the Reds attack.
The former Reds defender was surprised that Liverpool will think about selling Mohamed Salah who’s the topscorer at the club this season.
Jamie Carragher believes that Liverpool won’t sell Salah this summer before adding that Klopp will sign new players to improve his frontline ahead of next season.
It had been reported that Liverpool wants to sign both Jadon Sancho and Timo Werner.
Jadon Sancho plays his club football for Champions League last 16 recipient Borussia Dortmund, while Timo Werner plays his club football for another Champions League last 16 recipient in RB Leipzig.
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Liverpool have been linked with the club-record £120m swoop of Jadon Sancho from Borussia Dortmund as the Reds want the young England international to return to the Premier League.
On his part, Timo Werner will set Liverpool back to the tune of £42m for his transfer from RB Leipzig to England next season.
The two players would cost around £162m and the possible sale of Mohamed Salah could fund the two transfers.
Timo Werner is also a target for both Chelsea and Manchester United though the petite German striker is said to favour a move to join Jurgen Klopp and his players at Anfield.
Jadon Sancho is also in the same situation with Chelsea and Manchester United also interested in him. He was a Premier League Player at Manchester City before his exit three years ago.
Liverpool are clearly not ready to relax despite a spectacular league season that has seen the Reds fail to win just one game. They have a 22-point lead over the chasing pack in the league with 11 games left.
Why Jadon Sancho Is A Perfect Fit For Manchester United
Manchester United are one of the teams in the Premier League keen to sign Borussia Dortmund winger Jadon Sancho who has been in devastating form for his team for the better part of the last two years.
Recent reports claimed that Manchester United are ready to spend more than £100m on the 19-year-old England international and he has shown that he has the quality to be the right fit for the Red Devils.
Jadon Sancho was on the books of city rivals Manchester City before he made the decision to leave the Premier League champions in search of regular first team opportunities.
The Three Lions of England winger signed for Borussia Dortmund in 2017 and that decision has been the right one for his career.
Sancho became the youngest player to scored 25 league goals in the German Bundesliga earlier this season. He has scored 13 goals and added 13 assists in 20 league matches.
He has been able to form a potent partnership with new Borussia Dortmund signing Erling Haaland. Both players showed their potent partnership during the Champions League last 16 first leg clash at home to French champions Paris Saint Germain (PSG).
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Borussia Dortmund beat PSG 2-1 to hold a slender advantage ahead of the second leg billed for next month with Erling Haaland netting twice.
Jadon Sancho is a perfect fit for Manchester United in the following ways:
Jadon Sancho is a step up in quality in comparison to the wingers at Manchester United at the moment. The Englishman has more quality than the Manchester United options like Daniel James, Juan Manuel Mata etc.
Goals and Assists
Jadon Sancho will add more goals and assists to the Manchester United attack. He has scored 16 goals in all competitions for Borussia Dortmund this season in addition to providing 14 goals to the other Borussia Dortmund players.
How Man Utd Could Line Up Under Pochettino With Four New Signings
Manchester United have been consistently inconsistent in the English Premier League [EPL] in the current campaign and that has left a fraction of the fanbase frustrated.
The Red Devils have not finished below seventh spot in the Premier League era but they are currently in eighth position on the table under current manager Ole Gunnar Solskjaer.
Solskjaer is under serious threat to keep his job as Manchester United manager with Mauricio Pochettino lurking around.
Ex-Tottenham Hotspur boss Pochettino lost his job at the North London club in November 2019 after a poor start to the season – Pochettino has been a long-term Manchester United target.
Manchester United were strongly linked with him before Solskjaer was made their manager at the end of 2018.
Pochettino recently granted an interview where he said that he won’t mind returning to the Premier League dugout.
Some reports even claimed that Manchester United have agreed a deal for him to take over next season.
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Manchester United have targeted two playmakers in the English Premier League [EPL] ahead of next season.
Aston Villa captain Jack Grealish and Leicester City midfielder James Maddison are major targets for the Red Devils.
Borussia Dortmund winger Jadon Sancho has painted the German Bundesliga with goals and assists – He has had a hugely successful three years in Germany since his transfer in the summer of 2017.
Jadon Sancho has scored 15 goals in 29 matches in all competitions this season with 14 assists.
The Red Devils are also one of the teams interested in Lyon striker Moussa Dembele.
The French striker is also a major target for fellow Premier League top flight side Lyon.
Should Pochettino be named United manager, Here is the lineup he would deploy in summer with four new signings.
GK – David De Gea
LB – Luke Shaw
RB – Aaron Wan-Bissaka
CB – Harry Maguire
CB – Victor Lindelof
CM – Bruno Fernandes
CM – James Maddison
AM – Jack Grealish
LW – Anthony Martial
RW – Marcus Rashford
ST – Moussa Dembele
Christiano Ronaldo can still win “The Golden Boot” despite being 5 goals behind Immobile
The European golden boot award has been dominated by Messi Lionel and Ronaldo Christiano for a decade now. Messi has been the player with the highest golden boot awards; the Argentine international has won it 6 times, followed by Christiano Ronaldo who has 2 behind the Barcelona talisman.
Christiano was started off the pace during his first season at Juventus, the 35-years-old managed to score 21 league goals last season, five goals behind the top scorer Fabio Quagliarella who scooped the Italian Golden boot award with 26 goals.
The Portuguese Captain won the Italian Best player award; although, many football pundits criticize the Italian Federation because they believe he hasn’t done much to deserve the award.
Ronaldo started this season with a dropped in form, sometimes Sarri sub him out in matches due to his declined performance, the forward managed 10 goals in the first half of the season.
2020 have been dynamic for the 35-years-old; he has scored 10 league goals in 6 outings, averaging a scoring ratio of 1.96 per game.
The European Golden award top scorer chat is currently dominated by Ciro Immobile and Robert Lewandowski who have scored 25 and 22 goals respectively.
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Ronaldo’s agent Mendes stated that his client ambition is to become an all-time goal scorer before he retires.
The all-time scoring chart is currently held by Josef Bican, the Czech Republic player scored 805 goals in 530 matches averaging 1.52 goals per match.
Ronaldo is currently fifth in the log; the Portuguese still has Puskas, Pele and Romario ahead of him.
The Juventus forward has scored 732 career goals, 73 goals behind Bican, If his scoring form continues, the striker can displace Ciro Immobile in the European scoring chart and also move closer to becoming the top scorer in football history.
The Juventus team will have to focus more on winning vital matches if they want to retain the league this season.
Sarri team currently has same point with Inter Milan after losing this weekend match against Verona who are sixth on the league standing.
Inter Milan defeated their rival AC Milan in the league with six goals thriller between both sides.
The match ended with 4 goals from Marcelo Brozovic, Matias Vecino, Milan Skriniar and Romelu Lukaku to beat their rival who had two early goals lead from Ante Rebic and Zlatan Ibrahimovic.
EPL: Three Former Chelsea Players The Pensioners Can Sign In Summer
Chelsea Academy is blessed with a lot of young players and the Europa League winner found it difficult to keep most of the players due to lack of playing opportunity.
The Blues Academy has been one of the prolific academies in the Premier League; the academy currently has produced more than five players who are playing regularly in the current team squad.
Chelsea who are well known for their constant spending in transfer windows have spent more than 2 billion Euros on transfer fees and players’ salaries since Roman Abramovic became the owner of the club.
For more than a decade now, John Terry has been the only Product from the Academy who has spent his entire football career at Stamford Bridge.
Majority of the players produced are being loaned out to different clubs in Europe in order to gain more experience and some of these players are later released, while others were sold out cheaply to avoid UEFA’s sanctions for financial fair rule.
Conte was the first manager to give some of the loan players’ opportunity, his decisions were criticized by the Blues’ fans when they reinstated Victor Mosses, Nathaniel Ake and Andreas Christensen into the first team thereby dropping Cahill and Willian in his famous 3-4-3 formation.
Victor Moses and Andreas Christensen are some of the loan players who feature regularly under the Italian after their successful loan spell at Stoke City and Borussia Monchengladbach respectively, in which he won the League at his first season at Stamford Bridge.
Chelsea transfer ban gave them no other option than to trust in their loan players who in turn serve as blessings to Frank Lampard managerial career at Chelsea, the former Chelsea Legend still maintains their fourth spot despite tough competitions.
Lampard’s team is currently struggling with forms after a brilliant start at the beginning of the season.
The Blues started well following the 4nil humiliation from Manchester United.
Frankie will have to stick to the loan players till summer since they failed to sign new players in January, there are many Chelsea loan players who had to leave the club due to their declined performance, the team will have to sign to avoid the case of Mohammed Salah and Kelvin De-bruyne.
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The Top three former Chelsea Players the team should sign.
The former Chelsea player has become one of the best defender in the Premier League.
The Bournemouth player can play as a centre-defender or as a left-back.
The former Chelsea defender was recalled from loan under Antonio Conte with the hope that he will be given more playing time at London. Unfortunately, the defender was sold to Bournemouth despite his brilliant performance.
Chelsea are currently struggling at the back-line as conceded in their previous 5 matches, Antonio Rudiger is the only trusted defender in the squad, the manager who has used Zouma, Tomori and Christensen this season but none of these players was able to impress the retired midfielder.
However, bringing back Ake to Stamford Bridge should be Frankie’s decision, the former Derby manager tried to sign the player this January but it wasn’t fertile since Bournemouth who are still battling relegation opted to keep their player due to replacement.
Signing Ake in summer is possible, they might use Tomori as a bait to lure their former player back to the club.
It appears that the buy-back clause in his contract still put Chelsea ahead of other teams in the Premier League that also want his service.
The younger brother of former Chelsea player Eden Hazard was signed along with his brother, although the midfielder never put on the blue Jersey before he was sold after his successful loan spell at Germany Bundesliga club Borussia Monchengladbach.
The Belgium midfielder can play in the Midfield and also as a winger, his creative passes and dribbling abilities will add to Frankie’s team.
Thorgan who has always proclaimed his love for the Londoners will hope to work in his brother’s shoes who won the league at Chelsea and also the UEFA Europa cup.
The young winger recently signed for Borussia Dortmund despite interest from Liverpool and Manchester City in the Premier League.
The prolific winger will be an added advantage at Chelsea, his experience and assists will increase the scoring rate of Tammy Abraham who is currently struggling to increase his 13 League Goals, The England international has been experiencing goal drought in his previous 5 matches.
The Ivorian winger left Chelsea after 3 successful loan spell with Rennes, Granada and Birmingham.
The young winger was signed by Sassuolo after his failure to secure a starting slot at Chelsea.
It appears that Frank Lampard might make a move for the winger following his brilliant display in the Serie A this season.
The young attacker has scored 6 times, assist 3 in the League, helping the Italian to sit comfortably above relegation.
It was rumored that Barcelona and Napoli have shown interest in signing the 23-years-old who is gradually becoming a popular player in Italy – Although, Chelsea still have an edge over other teams because of the buy-back clause in his contract.
Meanwhile, Chelsea will have to sign him in summer, the recent decline in some of their players’ form might force Frank Lampard to reinforce the team squad.
Boga whose release clause is 12 million Euros will a useful vessel at Chelsea, the Pensioners failed in their attempt to sign Moussa Dembele, Thomas Werner or Jordan Sancho due to high inflating in the transfer market.