Today, let’s talk about the importance of keeping your hips flexible.
Nowadays, most people sit in the office for a long time every day.
Sedentary will make their hips tense and reduce mobility.
Hazards of hip tension ① Muscle imbalance if you sit for a long time every day, the front of your hip (hip flexor) will become tense and shortened.
When sitting, the rear of the hip, hip and extensor muscles are overstretched.
But only they are tightened and straightened, which is not good for them.
Because of the lack of use of each muscle group, they will also weaken.
② Back pain, excessive stretching of hips and extensors, and tightening of hip flexors and pelvis will make the body tilt forward unnaturally.
Lean and tense muscles push the muscles of the lower waist.
The most common problem is severe hip tension.
③ Lack of balance and posture because the hip flexor is the main stabilizer of the pelvis.
When the hip flexor is weak, it will reduce the sense of balance and lead to poor body shape.
Taking time to stretch your hips every day can help offset sedentary.
Not to mention that increasing the range of motion of the hip can help increase the intensity and strength of the exercise.
Yoga is one of the most popular methods because it has many postures to open the hip and make the hip more flexible.
Here are 8 classic poses to open your hips: 1.
Lie on your back with your feet on the ground and your knees bent.
The right ankle crosses the left knee in a “4” shape.
Keep your hips on the ground and press the yoga mat on your lower waist.
Pull your left knee to your chest and your right hand between your legs.
Hold your hands under your left knee to help you stretch deeper.
Keep your right knee open and extend your hips.
Take a deep breath and hold each side for at least 30 seconds.
two Happy baby lie on your back on the yoga mat and pull your knees towards your chest.
Put your hands on the arch of your foot and open your knees shoulder width apart.
Keep your back pressed on the yoga mat as much as possible, pull the soles of your feet with your hands and push your hands against each other.
three Sit on the yoga mat with your hands on your sides.
Touch the soles of your feet and open your knees to both sides.
Use your leg muscles to open your knees closer to the ground and feel the inner thigh stretch.
To deepen the stretch, put your feet close to your body, or fold forward and put your hands in front of your body.
Hold for 30 seconds.
four The breaststroke is very strong, so make sure you don’t hurt your knees or ankles.
Start landing on all fours with your hands under your shoulders and knees on a yoga mat or blanket.
Slowly open your knees until you feel a comfortable extension of your inner thighs.
Be sure to keep your ankles and knees aligned throughout the process, and your feet and lower legs on the yoga mat.
If you can, lower your forearms and put your elbows on the ground.
Hold for at least 30 seconds.
five The best way to do this pose is to make a running lunge with your right foot forward and put your hands on the yoga mat on both sides of your body.
Put most of the weight on your hand, move your front foot to your left hand, and lower your knee to your right.
Place the outside of the right leg on the yoga mat so that it is parallel to the front of the yoga mat.
Slowly lower the knee and tibia to the ground.
Keep your hips as straight as possible, parallel to the front edge of the yoga mat.
For a softer stretch, keep your arms straight and your hands on the yoga mat.
To increase stretching, lower your forearms or lower your upper body close to your forelegs.
You will feel the extension of the outside of the right hip and hip.
Hold for at least 30 seconds and switch sides.
six Sit on the yoga mat in double pigeon pose with your legs crossed and your right leg in front.
Use your arms to help you enter the pose, grasp your ankle, and gently place your ankle on the top of your left knee.
The two lower legs should overlap parallel to each other.
If your hips are tight, lift your right knee off the ground.
But in order to open the hips more, the knees will eventually lower.
Strengthen this pose and extend slightly forward with both hands.
Hold for at least 30 seconds and switch sides.
seven In low lunge, make a running lunge with your left foot forward, and put your hands on the yoga mat on both sides of your body.
Lower the rear knee and lower leg on the ground, carefully lift the chest and arms, and put both hands on the front thighs.
Be sure to keep your abdomen closed and don’t let your lumbar spine bend back.
Raise your arms above your head, increase your extension, and lean forward slightly, making sure your lower waist doesn’t bend.
Hold for 30 seconds and switch sides.
eight In lunge, do a running lunge again, this time keeping your knees up.
Slowly move your hands away from the yoga mat and put them on your front thighs.
Let the hips sink so that the hips are parallel to the front of the yoga mat.
Raise your arms above your head and activate your abs.
Extend deeper by extending, retreating and sinking the hips.
Hold each side for 30 seconds…