Hip stretching exercises

More and more people are accustomed to sitting or lying for a long time. Young people nowadays believe in "if you can sit, don't stand; if you can lie down, don't sit", and completely forget about physical exercise. Over time, I found that I had a lot of discomfort in my cervical and lumbar vertebrae, and sometimes there was obvious pain in my buttocks. When encountering this situation, you need to adjust your posture and exercise appropriately. This article gives methods for stretching the hip muscles. Let’s learn about it.

Glute stretch: Pigeon pose!

A sedentary lifestyle often leads to a lack of activity in the hip muscles, causing many problems. Using stretching techniques can help us warm up our hip muscles before exercise, restore flexibility, and improve hip joint mobility! This can then stabilize the lower back and knees. To help you train better!

Benefits of stretching: Improve muscle stretchability and elasticity; Increase the range of motion of joints; Relax tense muscles after exercise; Minimize sports injuries

Also, by stretching your muscles under certain conditions, you can actually stretch your fascia and give your muscles more room to grow.

Today I want to introduce you to a good way to stretch your hip muscles: pigeon pose!

Pigeon pose is a classic yoga pose. It is a very good pose for stretching the hip muscles and improving hip flexion and external rotation range of motion!

How to do it?

1. Choose a yoga mat, then bend one leg at 90 degrees in front of your body, and stretch your back leg backwards and straighten it naturally (as shown below)

2. Keep your torso upright, lean forward, and increase the angle of hip flexion. When you feel your gluteal muscles being stretched, stay in this position for 20-30 seconds! Perform static stretching!

3. Keep your breathing even, don't hold your breath during stretching, and don't be too aggressive!

Action Tips:

The traditional pigeon pose, which is performed directly on the ground, can be very uncomfortable for people with poor hip mobility and tightness in the front of the hip joint. The posture will become crooked and may be accompanied by knee or waist discomfort.

At this time, I suggest you

1. If your hip joints are tight and uncomfortable and you can’t sit down, you can place a yoga brick under your hips to raise it, which may make you more comfortable.

2. If your hip joints are tight, your feet are tight behind you, or you have pressure in your lower back, you can try doing it at a table or bed.

3. The angle between the calf and the thigh should not be so large (90 degrees). You can reduce the angle and bring the calf closer to the groin.