Hip

u>Muscle group stretching: pigeon pose!

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

The benefits of stretching: improve the stretch and elasticity of muscles; increase the range of motion of joints; relax tense muscles after exercise; avoid sports injuries to the greatest extent

At the same time, by By stretching your muscles under certain conditions, you can actually stretch your fascia and give your muscles more room to grow.

Today I will introduce to you a good way to stretch the hip muscles: pigeon pose!

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

How?

1. Choose a yoga mat, then bend one leg at the knee and hip at 90 degrees in front of you, and extend the back leg backwards and straighten naturally (as shown below)

2. Keep the torso upright , lean forward, increase the angle of hip flexion, and stay in this position for 20-30 seconds when you feel a stretch in your gluteal muscles! Do static stretches!

3. Keep breathing evenly, don’t hold your breath during stretching, and don’t overdo it.Yu violent!

Action tips:

The traditional pigeon pose movement performed directly on the ground is suitable for patients with poor hip joint mobility and too tight front of the hip joint. For people, it may be very uncomfortable, the posture will be twisted, and it may be accompanied by knee discomfort or waist discomfort.

I suggest you at this time

1. If the hip joint is very tight and uncomfortable, and you cannot sit down, you can put yoga bricks under the buttocks to increase the height, which may be more comfortable.

2. The hip joint is very tight, the rear foot is very tight, or there is pressure on the lower back , you can try to do it at the table or bedside

3. The angle between the calf and the thigh Don’t be so big (90 degrees), you can narrow the angle so that the calf is closer to the groin