Nowadays, with the modern way of life, many people lead a sedentary life and spend their time sitting in their chairs, facing the screen. Thus, with time, the hips tighten and lose their flexibility thus causing various problems.
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Tight hips can cause several problems, including:
- Poor posture and loss of balance:
The hip flexor , located in front of the latter, is a major stabilizer pelvis. Thus, once the hip flexors weaken, it is difficult to keep your balance and to have a good posture.
- Muscle imbalances:
Long sitting hours shorten hip flexors. Not to mention that the glutes and extensors of the hip are also overloaded and weakened, because all these muscle groups are not sufficiently solicited.
- Back Pain :
Hip flexors and raised glutes will cause the pelvis to be pushed forward and unnaturally tilted, pulling the lower back muscles causing excruciating pain.
The yoga poses of 8 minutes to relieve back pain:
1. The position of the frog:
If you have a knee or ankle injury you should not try this position as it is quite intense and could aggravate your injury.
To do this, you must first get on all fours, forearms bent to the floor just below the shoulders, and knees on the carpet. Then, slowly spread your knees until you feel the adductors stretch.
Be sure to keep the ankles on the same line as the knees, as well as the feet and shins well flattened on the ground.
Try to stay that way for 30 seconds=
2. The laying of the threaded needle:
First, lie on your back with your legs bent and your feet flat on the floor. Then bring your right ankle back to your left knee while keeping your lower back flat on the mat.
Then, hold the back of your left knee with both hands, pulling your right hand between your legs, and pull your knee tight to the chest while keeping it straight, to stretch your hip effectively.
Hold for 30 seconds while breathing deeply.
3. The butterfly pose:
Sit on the mat with your back straight and bend your legs, bringing the soles of your feet together, letting the knees fall on each side. Then, by contracting the muscles of the thighs, make your knees beat on the ground like the wings of a butterfly.
For better stretching, you can put your hands on the ankles and pull your feet towards you. You can also lean the bust forward and put your hands on the floor and then slide forward gradually.
Hold this pose for 30 seconds
4. The pose of the half pigeon:
Again, the slot is the best place to start. Put your left feet forward with both hands on the carpet on each side. Then, leaning on your arms, slide the left foot to the right hand, lowering the knee on the left side and the calf resting on the ground.
Then, slowly lower the knee and the left leg down and back to the ground.
For a better stretch, you can bend your elbows and lower the bust gently forward until it rests on your left leg if possible.
You should feel the stretch in the glutes and on the outside of the left hip.
Hold this pose for 30 seconds, then do it again by changing your leg.
NOTE: If this pose is very uncomfortable or painful, then proceed with the installation of the threaded needle.
5. The pose of the double pigeon:
One of the best known yoga poses. To make it, sit on the carpet with your back straight. Then, grasp your right ankle and gently bring it back to the left knee, ensuring that the shins are one above the other.
For even better stretching, place your hands on the mat in front of your legs, and slide them forward while gently lowering at the same time. Stay that way for at least 30 seconds before changing your leg, then repeat the exercise.