Home spine yoga relieves hip pain

Lead: Many people tend to have hip pain due to excessive weight or improper sitting posture. Today, Xiaobian is here to recommend a set of spine yoga to help you relax the muscles around your hips and relieve the symptoms of hip pain.

The hip joint (the joint between the pelvis and the femur) is one of the important parts of the human body that supports weight. Many professionals and students are prone to hip pain because they maintain a long sitting position. Excessive weight and improper posture can affect the muscles around the pelvis, causing unusual pushing on the spine, which can lead to hip pain. The way to relieve pain is to relax the contracted muscles around the hips.

Cross leg lateral extension

Step 1 Stand in a posture with the spine straightened, hands on both sides of the body, right foot forward, around the left foot, and placed on the left side of the left foot, with both feet, toes and heels parallel.

Step2 Stretch your right arm upward, close it to your ears, with your palm facing left.

Step3 Bend your upper body to the left while looking at your right armpit.

Swap left and right 10 times each.

Lateral waist extension

Step 1 Sit on the ground, bend your legs, press the heel of your right leg against the base of your left thigh, and bend your left leg backwards. Place your right hand on your knees, bend your left elbow and press your hip, then twist your upper body slightly to the right, stretching the muscles from your left waist to your left thigh. Stay for 3-5 breaths, 5 times on each side.

Step 2 Then cross your legs with your legs crossed, straighten your spine, place your lotus fingers on your knees, and adjust your breathing for 1 minute.

bridge

Step 1 Lie on your back on the ground, legs apart as wide as your hips, bend your knees, heels close to your hips, and hands palms down on your sides.

Step2 Tighten the abdomen, buttocks and thighs, lift the hips upward vigorously, and at the same time clench your hands under the buttocks and look at the chest. Hold for 3-5 breaths before putting down and returning to the lying position.

Repeat 3-5 times.

Leg back stretch

Step 1 Sit on the ground, straighten your legs forward, curl your feet, place your hands on both sides of your hips, and straighten your spine.

Step2 Slowly tilt your upper body forward and grab your thumbs with both hands. Stop for 3-5 breaths.

Repeat 5 times.

semi-squat

Step 1 Stand straight with your legs open two and a half shoulder width, with your feet facing outwards, and your hands akimbo.

Step2 Bend your knees to both sides at right angles, squat down on your upper body, keeping your head, back, and hips on the same plane. Hold for 3-5 breaths, then return to your original position.

Repeat 5 times.

Soldier II

Step 1 Open your legs two and a half shoulder width, the soles of your right leg face outward, and raise your hands horizontally to shoulder height.

Step2 Bend the knees of your right leg at 90 degrees, bend the upper body to the right, place your right hand on the right side of the right sole of your right foot, stretch your left hand above the right, extend it in line with your left body, and look at the ceiling. Hold for 3-5 breaths, then return to your original position. Repeat the same action on opposite sides.

Do it 5 times on the left and right sides.

dance style

Step 1 Stand straight, bend your right knee, and grab the palm of your right foot with your right hand.

Step2 Tilt your upper body forward, while extending your left arm forward and pulling your right leg upward with your right hand. Hold for 3-5 breaths, then slowly return to your original position, change your legs and repeat the same action.

Repeat 5 times.

Leg Back Stretch 2

Step 1 Sit on the ground with your legs closed together, your feet curled up, your upper body leaned forward, your arms straightened, and your hands grabbed the thumbs of your feet.

Step 2 Bend your elbows and open them outward, continue to lean forward, and put your chest and abdomen against your thighs. Hold for 3-5 breaths, then return to your original position.

Repeat 5 times.

(Internship Editor: Xiao Yu)