Fitness
Your lower body will thank you.
Practicing this regularly can help youmaintain your hip mobility, she says, while also relievinglower back pain.
Not only will you feel better physically, but the stretch might also touch a nerve emotionally.
So hip openers can be a wonderful way of realigning, releasing, and healing.
Sit on the floor with your legs extended in front of you.
Bend your right leg and bring your knee toward your chest.
Rotate your leg outward so that your right foot is placed on the floor beside your left leg.
Your right thigh should be perpendicular to the floor.
Your left knee should be bent at a 90-degree angle.
Adjust your position so that your hips are square and both knees are at a 90-degree angle.
Slowly lean forward, keeping your back straight and hinging at the hips.
Feel a stretch in the outer hip and glute of the leg that is rotated outward.
Hold the stretch for 20 to 30 seconds while taking deep breaths.
Release the stretch and repeat on the other side by switching the positions of your legs.
Pain counteracts the benefits of the pose, Dixon-Peters says.
it’s possible for you to also make small adjustments to feel more comfortable.
Sitting on one of these props reduces the amount of hip flexion going on.
As you feel looser you could reduce the heights, she says.
This creates additional resistance and deepens the stretch, Blackwood says.
Ensure that the pressure is gentle and within your comfort level to avoid straining or overstretching.
If you like, you could also shift your legs back and forth for a dynamic stretch.
While youre at it, double-check your hips stay level and aligned.
This ensures that the stretch is evenly distributed and targets the intended hip muscles, she adds.
Neglecting one side can create muscle imbalances and potentially exacerbate any existing issues, Blackwood says.
To make it extra relaxing, take deep breaths and slowly ease into the move.
It’s common to unintentionally hold your breath while stretching, Blackwood explains.
Remember to maintain steady, deep breathing to promote relaxation and enhance the effectiveness of the stretch.
Your hips will thank you afterwards.
doi: 10.1186/s40634-021-00371-w.
Konrad, A.
(2021).The Influence of Stretching the Hip Flexor Muscles on Performance Parameters.
A Systematic Review with Meta-Analysis.
Int J Environ Res Public Health.
