As we grow older, in order to avoid injury and strengthen the performance of exercise, it is more important to treat weak or tight pelvic appearance. Even if we are not a person who often travels to the gym, we still need healthy pelvic muscles in our daily life to avoid pain or restricted movement. Tom's Guide, fitness instructor Sam Hopes shares 3 necessary stretches to relax hip flexors.
1. Frog pose (Frog pose)Hopps said that the frog pose makes people feel that the pelvis needs to be broken in two and a half, but in fact this is one of the best pelvic extensions. The stance and correct alignment of the foot can open the pelvic joints with the outer pelvis. When doing the frog pose, it is normal to feel uncomfortable deep stretching of the inner adductor, groin and pelvis deep inside the thigh, and the gluteus and lower back muscles will also exert force. If someone suffering from sciatica pain can try it. Correct posture will not cause back or knee inappropriateness.
starts with a tabletop position, moves the center of gravity forward, slides the knee outward from both sides, and the weight should be placed on the inner side of the knee rather than above. Then slide the foot outward, in a straight line with the knee, and a yoga pad should be attached to the inner side of the foot. When exhaling, slowly push the pelvis towards the foot and keep it unmoved. If you want to enhance the stretching effect, you can paste your elbows and even your head to the ground.
2. Hip sleeper (Hip sleeper)The pelvic extension extends through the knee to allow the pelvic rotation, which helps improve the pelvic movement, control ability and muscle strength of the pelvic muscles, and also provides muscle stretching. Most people can feel the glutes, lateral joints and inguinal extension. Hops said there are many versions of this action online, but she most recommends the following approach.
Sit on the yoga pavilion, straighten your right leg, bend your left knee outward, and retract your left leg until it is parallel to the straightened right leg, and then open your left leg outward. Then lie on the tray, tighten the core, and support the lower back. Use your left thigh to push your left leg to the inner ground. The hips cannot leave the ground. Lift your right foot and place it lightly on the outer side of your left knee, and stretch for 2 minutes. Then push the left knee toward the right foot for 4 seconds, hold the position for 10 to 15 seconds, and relax for another 8 seconds. Then, with the premise that your hips are not far away, continue to place your left knee in the direction of the tray and repeat the above actions.
3. Wall-facing pigeon poseHops said that for some people, regardless of paying more attention to the arrangement of the sections and correct posture, the sections may cause problems with the knees, so you can choose a different version that will not cause pain in the sections. She prefers a face wall dung style, which can move as long as there is a face wall. When stretching to the side, the other foot can rest on the wall, reduce body pressure, support the back and separate the joints and hip muscles.
Lying facing the wall, your knees bent, your feet step on the yoga wall, your toes touch the edge of the wall, and your pelvis slightly moves downward, flattening your lower back and slightly tightening your core muscles. Then step on the wall at 90 degrees, put the right foot on the left knee, gently open the right side of the lateral joint, move the right knee farther away from the body, and step on the left foot on the wall, maintain the position to stretch, and change the side after finishing. If you want to increase the stretch strength, your hips can be placed closer to the wall; if you want to reduce the strength, you can stay away from the wall.