If Sitting at a Desk All Day Is Making You Hurt, Try This

Whether you’re a weightlifter or not, chances are high that you just spend most of your day sitting down — at your desk, in a automotive or on the sofa. And your hips are paying for it. So it time that you just stand up, and make investments a while in hip-openers.

Hip-opening strikes, a lot of that are present in yoga, are oh-so-good to your physique, regardless of you possibly feeling squeamish mid-pose. Not solely is it a super method to give your muscle tissues some TLC in between heavy lifting classes, however it could additionally assist greaten your sense of self worth.

“As a person who primary practices yoga and spends several hours a week in the gym lifting heavy weights, taking time each day to practice poses that stretch and open the hips provide increased mobility for most my body’s movements,” says John Murray, co-founder of Lyons Den Power Yoga in New York City. “It helps me recover quicker and wake up each day without that stiff and locked up feeling that sometimes comes after a rigorous day of work or exercise.”

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But there’s extra: Murray additionally credit hip openers as an effective way to mentally depart build-up stress and nervousness. Ready to let that sh*t go? Add these 4 important hip openers to your weekly routine:

Modified Half-Pigeon

You can do that both seated or mendacity in your again seated.

If doing this seated, place your fingers behind you together with your fingers going through towards the wall behind you and place each toes on the ground with knees bent. Then take your proper ankle and place it on high your left leg simply above the knee, simply as when you had been sitting cross legged. Flex the foot and start to stroll your chest nearer to your legs by strolling your fingers ahead. For an added stretch, you can begin to press your femur bone(thigh bone) ahead as effectively.

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If laying down, take the above leg place whereas mendacity in your again. Place your proper ankle in your left thigh bone simply above the knee after which elevate your left foot 12-18 inches above the ground, attain your left hand to the surface of your left leg and seize the again of your mid thigh. Extend your proper hand between the legs and interlace together with your left hand in the back of your left thigh. With each toes flexed, begin to pull within the left thigh nearer to your chest.

Dead Bug Pose

Lie down in your again and elevate each legs up towards the ceiling, maintaining your tailbone linked to the ground. Start to bend your knees as a way to seize the outsides of your toes and when you can not attain you toes, modify by grabbing the backs of every thigh. With your fingers in your toes, transfer your arms to the within of your legs and take your left and proper thighs wider than your physique and start to tug down in your toes as when you may pull your thighs all the way down to the ground. If you’re modifying and grabbing your thighs, merely pull your thighs down nearer to the ground together with your legs wider than your torso on both aspect.

Supta Bohda Konasana

Lying on you again, convey the soles of your toes collectively and permit your knees to open up and transfer nearer to the ground on the left and proper. You can use pillows or rolled up towels as bolsters below your legs when you want assist below your legs at first.

Lizard Pose

Begin in a excessive runner’s lunge together with your proper entrance knee over your entrance ankle and your again left leg lengthy together with your heel instantly over your toes. From this place, drop your again knee after which toe-heel your entrance foot a number of inches to the appropriate, roughly consistent with your shoulder. From right here convey each arms to the within of your entrance leg and are available all the way down to your forearms, whereas hugging your proper thigh into your torso. If it’s an excessive amount of to come back to your forearms, strive utilizing a stack of books below your forearms as a beginning place.

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