Whether the hip is loose or tight, it needs to be stable to avoid injury.
Learn to keep your hips stable in asanas.
Hip stability is important for athletes and for others.
The most basic function of the hip is to bear the weight to stabilize the upper body, support the lower limbs and cushion the vibration caused by running and jumping.
The gluteus medius is the main muscle to stabilize the hip.
It starts at the iliac crest, extends to the upper end of the thigh bone, wraps the outside of the hip, and stabilizes the hip joint with the help of the gluteus minimus muscle.
In short, the gluteus medius reduces excessive joint movement and keeps the thigh bone stable in the hip fossa.
4 ways to build hip strength and stability standing and balancing postures help build the stability and strength of this muscle when properly started.
Let’s look at activating the gluteus medius in several common asanas.
Warm up since you want to build strength on the premise of a large range of motion, you need to stretch to extend the relevant muscles.
Try cow face pose or pigeon pose.
First pose: mountain pose, back to mountain pose! The equality of both sides of the hip is the premise to ensure large-scale movement.
The simple variant of mountain style allows you to find the weaker side.
Stand on one leg on the brick and float the other leg.
Don’t do this: don’t let the hip on the other side of the standing leg lean to one side.
To do this: have the strength to start the outside of the hip of the standing leg and straighten the pelvis.
You can put your hand on the pelvis to better observe whether the pelvis is upright.
Repeat each leg several times to see if one side is difficult to straighten.
The second pose: tree pose is one step closer than mountain pose.
Tree pose seems simple for Yoga people, but it actually requires a lot of hip stability.
Don’t do this: don’t let the gluteus medius relax, don’t let the hip on the other side of the standing leg lean to one side.
Do this: straighten the pelvis, find the mountain feeling of the standing leg, the hip is close to the midline (start the gluteus medius), press the soles of the standing leg equally, spread the toes, start the arch, and go up to the inside of the groin.
At the same time, press down the standing leg to start the third pose of the hip: the lunge crescent repeat the method of starting the gluteus medius in the previous two individual poses, and use it to find stability in the lunge.
Don’t do this: don’t let the knee buckle inward.
Do this: start the gluteus medius, retract the hip to the midline of the body, pull the leg bone back to the hip socket.
From here, feel the hip on the other side of the front leg sink, push the feet back and forth away from each other, extend the lower back, and sink the tailbone a little to see if one side is difficult to straighten.
The fourth pose: lie on your side and hip abduction.
When you find the activation of the gluteus medius in the front standing pose, you can do more strength training and balance it.
The key is to move the raised leg slowly and keep the muscles activated, rather than swing the leg up and down by inertia.
Keep the outside of the hip activated to resist gravity.
Slowly put it down, the muscles will soon become sore.
You’re right.
Do the same to see if one side is easier than the other.
Build more strength on the weaker side and make both sides of the pelvis equal.
Source: Internet.
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