do runners need to open their hips? 4 yoga poses to help you effectively reduce hip stiffness

Whether it's dance, martial arts, yoga, or even running, hip opening is a crucial step. During yoga practice, we often see that many people have stiff and tense hips, making it difficult to open them. So, what exactly is hip opening?

The term 'hip' is a very colloquial concept, but it actually refers to the hip joint, which is the joint connecting the thigh bone to the pelvis. For running enthusiasts, the benefits of hip opening include increased stride length and frequency, making running feel easier and allowing for more efficient use of energy.Simply put, hip opening can make our bodies more flexible and coordinated.

 

 

Our hip joints are closely related to the pelvis and affect the entire kinetic chain. Whether climbing stairs or sitting down and standing up, the hips play a key role in gait and many daily activities. The tighter the hips, the tighter the lower back, increasing the tension in the psoas muscle, which can make walking, sitting, standing, and exercising difficult.

 

 

The gluteus medius is also crucial for supporting the hips and properly aligning the pelvis, but it is often weaker compared to other gluteal muscles. Repetitive actions, such as cycling, running, and dancing (especially classical ballet), can exacerbate muscle imbalances in the hips, as the hip joint is often in external rotation.

 

 

Let's learn some effective hip-opening exercises! These movements are also beneficial for people who sit for long periods, helping to relax tense muscles. Let's practice together.

 

Double Pigeon Pose

Purpose: Hip opening, stretching the gluteal muscles

Instructions:

1. Sit in Staff Pose, bend your right leg, and place the outside of your right ankle above your left knee. Flex your right foot and relax your right thigh towards the ground.

2. Lean back, bend your left leg, flex your left foot, and move your left shin under your right shin. Both feet should remain flexed.

3. Evenly press both sit bones into the ground to stabilize, sit up straight, or lean forward to increase the stretch.

4. For safety, if the lower knee lifts off the ground, you can keep the lower leg straight or place a folded blanket under the knee for support. Do not let the lower leg hang in the air. If the upper knee lifts higher than the waist, wrap your arms around the upper knee for support.

5. Continue to actively press the right thigh towards the ground. Do not press down on the knee; the force should come from the hip.

6. Repeat on the other side.

 

Deep Squat

Purpose: Stretch and relax the lower back, open the hips, strengthen the shins and ankles, stretch the Achilles tendon

Instructions:

1. You can enter this pose from a standing or sitting position.

2. From a standing position, place your feet slightly wider than hip-width apart, with toes pointing forward. Bend your legs, keeping your knees above your ankles, and slowly lower into a deep squat, ensuring there is no discomfort in the knees.

3. From a sitting position, place your feet as described for standing, shift your weight forward, and lift your hips off the ground.

4. Your feet will naturally turn outward, but try to keep them as parallel as possible.

5. Then, sink your hips down and lift your chest to extend the spine.

 

Bound Angle Pose

Purpose: Hip opening, stretching the external rotators, stretching the inner thighs and groin

Instructions:

1. Start in Staff Pose. Bend your knees and bring the soles of your feet together, with your heels pointing towards the pelvis.

2. Let your knees sink towards the ground, with the soles of your feet pressed together and the outer edges of your feet on the ground.

3. If your knees are higher than your waist, sit on one or two yoga blocks.

4. Place your hands behind you, pressing into the ground while pushing your hips forward, allowing the pubic bone to sink towards the ground and lifting the sacrum.

5. If you can keep your hips upright or leaning forward, place your hands on the tops of your feet.

6. Relax your shoulders, let your shoulder blades sink. Extend your torso, draw in your abdomen, and lift your chest.

7. Stay upright or lean forward, keeping your spine straight and expanding your chest.

8. To exit the pose, bring your knees together and then straighten your legs.

 

Lizard Pose

Purpose: Hip opening, stretching the inner thighs (internal rotators), stretching the quadriceps

Instructions:

1. Start in a low lunge, with your left foot to the left of your left hand and your left hand inside your left foot.

2. Engage your left inner thigh (adductor) and use it to push your body.

3. Extend your sternum forward.

4. Gradually bend your elbows, bringing your forearms to the yoga mat or blocks. Keep your knee from splaying out or your right hip from sinking. Keep the back leg straight.

5. To exit the pose, press your hands into the mat, lift your hips, and step your front leg back.

6. Repeat on the other side.

 

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The above content is from the book 'Runner's Yoga: Targeted Exercises to Relieve Pain, Prevent Injury, and Enhance Athletic Performance,' published with permission from People's Posts and Telecommunications Publishing House.