Many people pass by much of the day in a sitting position, with static and stiff hips due to accumulated stress. They are often not aware of major role of the pelvis in body posture nor how important it is to keep it flexible so that it walks and moves harmoniously. Mobilizing the pelvis and releasing tension in the hip joints is essential to relieve back pain and avoid pain. These exercises will help make your hips more flexible and relieve lumbar strain.
Hip exercise that lightens the lower back
Bipedalism is a strange form of locomotion even in primates. Lit is possible to achieve balance and coordination when walking on two legs to a good extent thanks to the flattened structure of the pelvis.
Saddle-shaped, the pelvis distributes the weight of the body to the legs and allows the attachment of large muscles: the high and later on the legs, those on the abdomen and those on the gluteswhich contract with each step to prevent us from falling to one side, all the weight being supported by one foot.
The The human body is designed to perform circular movements., without following a perfectly linear path. Gymnastics, which involves simple rotations of the joints, stimulates and relaxes the muscles in a more natural and spontaneous way.
Draw imaginary circles with the thighswrists or ankles produces small muscle twists and stretches that activates circulation. One way to put these ideas into practice, not just theory, is to practice with a large ball.
The call Swiss ball It also allows play with balance, tone muscles which are used little in a sedentary lifestyle and gain flexibility.
Besides, hesuch as hip rotations on a Swiss ball, performed with little resistance (supported by arms and legs), provide a massage that can relieve pressure on the lower back.
Also help strengthen the abdominal and back musclesfavor the connective tissue and significantly reduce postural fatigue.
When sitting on the ball:
- Place your feet flat on the groundhips are parallel and hips and knees form a 90 degree angle.
- The hands should rest on the hips o The sides of the ball and back remain straight and relaxed, right in the center of the ball to avoid imbalances.
Exercise to increase hip flexibility
For improve flexibility on the thigh do this exercise:
- sit on the ball with your hands on your feet and make sure you balance.
- The next one move your hands back and support them on the ball.
- Begin to rotate your hips slightly right, drawing an imaginary circle in slow motion.
- Shift your weight onto the right ischiumthe bone under the butt.
- The next one move the pelvis back and complete the circuit by shifting the weight to the other ischium.
- complete the rotation forward pelvic motion.
- Repeat the exercise five times.
To relax the hip and lower back, it is also important to make the adductors more flexible. This other back stretch is a great addition to this exercise.
Exercise to relax and stretch the psoas
Also in the pelvic region it extends, from the last dorsal vertebra and the five lumbar vertebrae to the thigh, small deep muscle, psoaswhich forms the main link between the upper and lower body, and controls stability in movements.
Appropriate exercise to relax and stretch consists of lie on your back with your legs extended in line with the hip joint and the femur.
The right leg is lifted and the thigh is brought towards the chest gently hug the knee, bringing it closer to the trunk. The pelvis should be aligned with the trunk. Then the left leg opens by slowly sliding outward.
Must feel the left psoas stretch: first concentrate on the upper part of the hip joint and little by little mentally move through the muscle. Repeat with the other leg.
Yoga exercise for the hip joint: “Cradle the baby”
To stretch the muscles of the thighs and upper thigh, sit cross-legged, lift one leg to the chest and grasp the outside of the ankle with one hand while the other goes around the bent knee.
Then, keeping your back straight, gently press your leg toward your chest. until you feel a stretch in the back of your thigh.
Rock her gently as if you were cuddling a babybetween 10 and 15 seconds and switch legs.