HIP OPENERS 1.) Half Pigeon Poseįrom Downward Facing Dog, reach your right leg high, then draw your right knee behind your right wrist. While all of the hip openers below are focused on these four muscle groups, the surrounding muscles of the trunk and lower body will also experience some benefit. This can lead to an increased arch in the low back, which means a shortening of the back extensors and the potential risk for disc issues or lumbar spine compression. When hip flexors and external hip rotators are tight, the next closest place of mobility will be sacrificed, usually the lumbar spine. The two most common tight hip groups are the iliopsoas and external hip rotators. Discomfort or pain associated with tight hips not only includes outer hip and front of the hip pain, but it also affects your low back (such as nerve compression and sciatica) and can lead to other kinetic chain issues. When your hips are balanced you will feel more mobile and will likely have less pain, which leads to increased happiness and wellbeing. Finally we have the adductor group which is a combination of adductor brevis, adductor longus, adductor magnus, pectineus and gracilis. The gluteal group is made up of the gluteus maximus, gluteus medius, gluteus minimus and tensor fascia latae (TFL). The external hip rotator group is composed of gemellus superior and gemellus inferior, obturator internus and obturator externus, piriformis, and quadratus femoris. The iliopsoas group is comprised of the psoas muscle and the iliacus. But there are actually four groups of muscles that make up the hip complex: the iliopsoas (hip flexors), the external rotators of the hip, the glutes and the adductors. Many times when you hear the word hip opener in yoga people think of the front or sides of the hip because they tend to be the tightest. Yoga sequence for hips professional#If you want to apply what you learn here and help others on a professional basis, consider checking out the NASM course on stretching and flexibility. After doing the hip opening poses in this article, you will begin to transform hip tension into relaxation and, ultimately, create balance in your structure. Yoga focuses on breath and mindfulness, giving this practice the power to really transform the body's potential. We spend much of our time flexing or stretching our muscles, but many of us, including those with chronic pain, do not get the release needed to reset our movement patterns. Many of us carry tension in our body that is difficult to release. This should be a regular practice so that your musculoskeletal system will remain balanced over time. In order for your body to be balanced and to feel and move well, you must stretch and strengthen opposing muscles. Its all encompassing nature and time tested success, with over 5,000 years of refinement, has made yoga a transformative practice that continues to gain in popularity. There are so many benefits to the practice of yoga. Yoga is a great way to build balance in your body as well as releasing tension. It doesn't matter whether the movement is when you are exercising or at rest.Įxcess hip flexion increases tension in your hip complex and the less active you are (the more you sit) can mean your muscles are short and weak. Even cycling, or at the gym with certain ab and weight training exercises, our hips are flexed and can become tight. We sit when we drive to work, we sit at a desk, we sit at home.
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