Here are 5 yoga exercises that can help you increase hip movement and reduce hip pain.
Yoga and yoga exercises can be helpful when it comes to muscles and relaxation. Most people sit too much in daily life and this causes stretching of the thigh, back of the thighs and pain and soreness.
These strength exercises for the thighs for maximum power.
1. Anjaniasana (Low Lunge)
This yoga position opens up the thigh position, stretches the muscles and activates the spinal cord in a good way. Start in a relaxed position and then slowly lower your leg against the exercise mat. Remember that the knee should not extend beyond the fingertips. Make sure you are in a neutral position in the lower back and then take 4 to 10 deep breaths. Repeat 4-5 sets or as many times as you deem necessary.
2. Ananda Balasana (Yoga Position for Inner Thighs)
A yoga position that stretches the inside of the thigh – the muscles we all know can harden in a good way. It stretches and gives more flexibility to the hip and seat. Lie on an exercise mat and bring your knees to your chest – then put your hands on the outside of your leg and gently relax until you feel it stretch. Hold for 30 seconds and repeat 3-4 sets. The progression option is to hold the hands inside the legs.
3. Vrksasana (Trepositur)
The exercise, called Vrksasana in Sanskrit, translates to Norwegian as “tree posture” and when you look at the position, you understand why. It gives balance and strength to the legs, thighs and back – good, injury prevention exercises for both the elderly and the young. First stand on two feet and then gently move one foot above the inside of the opposite foot – balance and find the correct position and throw your hands like tree branches. Hold the position for 1-3 minutes. Repeat for more than 3-4 sets on both sides.
4. The position of the frog
A somewhat more demanding but effective exercise that is not recommended for those who are familiar with knee diagnosis. Stand on your knees and bring your body forward with your arms outstretched. Gently increase the distance between the knees until you get a good stretch of the thigh muscles, especially inside. The ankles should fit the knees and not come out too much as this can put too much pressure on the knees. Performed for more than 3-4 sets, lasting 30 seconds.
The pigeon position may be in demand for beginners as this requires that you already have some flexibility in the thigh and knee. The reason why it is effective is that it really stretches the muscles around the thigh and thigh joint. Hold the position for 5 to 10 deep breaths, for about 30-45 seconds, then move to the other side and repeat as needed.
These are excellent yoga exercises that should be done every day for maximum effect – but we know that hectic workdays do not always give us that, so we should definitely do these exercises when we have time, and of course we should not be lazy to achieve the desired result
Everything depends on you. Find out what works for you at the beginning and build slowly but surely move forward. Remember that exercise can lead to thinning from the beginning, as you are actually gradually removing the damaged areas (damaged tissue and scar tissue) and replacing it with healthy, functional soft tissues. It can be a time consuming but very rewarding process. If you have a diagnosis, please ask your clinician if these exercises may be helpful for you – you may want to try very carefully. We otherwise encourage you to be on the move