Risks of Tight Hips
– Muscle Imbalances
- The front of your hips, your hip flexors, are the muscles that will tighten up and shorten while you are sitting for hours each day. When you are sitting, the back of your hips, your glutes, and your hip extensors, are being overstretched. But just due to the fact that they are being tightened up and stretched respectively, does not benefit either of them. They are also being weakened because of the lack of use of each muscle group.
– Back Discomfort
- Overstretched glutes and hip extensors and tight hip flexors, your hips will begin to be taken out of place into a forward, unnatural tilt. This tilt and tight muscles will begin to pull at the muscles in the lower back, among the most common grievances from those with badly tight hips.
– Poor Balance and Posture
- Because the hip flexor is a major stabilizer of the pelvis when the hip flexors are weak, it can impair your balance as well as cause poor posture.Increasing movement in your hips can also help increase your strength and power in your workouts.
Stiffness, aches, or spasms … this poses will help keep your back fit and strong.
1. Thread the Needle Pose
- Lye on the back, keep your knees bent and feet on the floor. Like making a figure 4, the RIGHT ankle should be crossed over the LEFT knee.
- Your LEFT knee should be pulled in towards the chest, and the RIGHT hand should be threaded between your legs, while keeping your hips grounded as well as your lower back pressing into the mat.
- Your hands clasped underneath the LEFT knee.
- Hip can be actually stretched by keeping the RIGHT knee open.
- Breathe deeply and stay in this position for half a minute on each side.
2. Happy Baby Pose
- Lay on the mat with your back down
- -bring your knees close to your chest
- put your hands on the inside arches of your feet
- open your knees wider than the width of your shoulders
- press your back into the math as much as you can,
- while holding this position, press your feet into your hands while you pull down on feet, creating resistance
- inhale deeply and stay in this position for half a minute.
3. Butterfly Pose
- Sit on your mattress and bend your knees
- put your hands by the mat
- the soles of your feet needs to be placed together
- the knees should be opened out to the side
- open the knees and bring them closer to the ground with the help of your leg muscles
- to make the stretch deep, pull the feet more toward you.
4. Frog Pose
- get on all fours, your hands need to be under your shoulders and the knees on the mattress
- in a slow and gentle manner, make your knees wider you will feel a comfortable stretch in the inner thighs
- your calves and feet need to be on the floor the entire time and the ankles need to be in line with the knees
- or try to lower down to the forearms and hold this position for 30 seconds at the minimum.
5. Half Pigeon Pose
- start in a runner’s lunge with your RIGHT foot forward and both hands on the mat on either side of your front foot
- with most of the weight in your hands, slide your front foot over towards your left hand,
- lower the knee over to the right
- put the outside of your right calf on the mat so that it is parallel to the front of your mat
- slowly lower your back knee and shin to the floor
- square your hips as much as possible to the front
6. Double Pigeon Pose
- Sit down on the mat and cross your legs, with your left leg crossed in front
- Grab your left ankle using your arms to move
- gently pull the ankle to put it on top of the right knee
- stack the shins with your left leg on top.
7. Crescent Lunge
- gradually bring the hands off the mat and bring them to the front thigh
- let your hips sink lower as you open your hips square to the front of your mat
- bring your arms up and overhead,
- engage your abdominals
- concentrate on lengthening through the back leg and go on sinking and squaring off the hips
- stay in this position for at least half a minute on each side.
Live healthy and plailive …