In sitting forward flexion, activate the muscles in the front of the thigh (quadriceps femoris) to help rotate the hip joint without stretching the back of the lumbar spine too much.
Without activating the front thigh muscles, the lumbar spine is excessively elongated.
Activate the front thigh muscles, rotate the hip forward, and the back of the lumbar spine is not excessively extended.
Today, we talk about how to protect the lumbar spine in sitting and standing forward flexion.
The other two muscles can also stabilize the hip and help rotate the hip forward – pubic muscle and tensor fascia lata muscle.
Pubic muscle: refers to the muscle located below the lesser trochanter of the femur.
Main functions: hip flexion, adduction, tensor fascia lata of thigh: located at the anterolateral side of the upper thigh, starting from the anterior superior iliac spine, the muscle abdomen is wrapped between the two layers of fascia lata, moving downward to the iliotibial tract and ending at the lateral condyle of tibia.
Main functions: hip flexion and abduction of thigh pubic muscle help thigh adduction, and tensor fascia lata helps thigh adduction.
In terms of the function of abduction and adduction, this is a group of antagonistic muscles.
However, they have a common function, which is to rotate the hip forward.
In this regard, they are a group of synergetic muscles.
Activating these two groups of muscles at the same time can stabilize the hip and help the hip flexion at the same time.
How to activate these two groups of muscles? ↓↓↓ in the mountain sitting pose, bring your legs together, extend your spine, sink your shoulders, and find the ground with your hands.
Activate the pubic muscle: let the inner thighs close to each other.
Activate the tensor fascia lata: press the lower leg muscles downward, and then push the lower legs away from each other.
However, due to friction, the lower legs are not actually separated.
First separate and start the upper two groups of muscles, and then try to start at the same time to feel the stability of the hip at this time and help the hip flexion forward.
If you sit and bend forward, you can hold your hands on the outside of your feet and try to push your hands on the outside of your feet, which can activate the tensor fascia lata.
If you’re doing a standing forward bend, push your feet away from each other and your thighs closer to each other.
When practicing yoga, if you know some basic operating principles, which muscles should be started and how to start, you can go deep into asanas more safely and avoid Yoga injury.
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