02 hip, what is it? Bones can’t change shape; in general, ligaments can’t stretch too much
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In addition, we should avoid adjusting the hip of trainees in posture
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There are six motion modes of hip joint: flexion, extension, abduction, adduction, external rotation and internal rotation
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Adductor and abductor maintain pelvic stability when standing on both legs
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Change the daily practice habits, repetitive stress will cause joint overuse injury, and will lead to stagnation of body strength and patience; 3
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Today, Xiao Bian will learn the knowledge of hip joint with you, how to do the right hip opening? How important is the hip to us? Hip joint is located in the deep part of hip soft tissue, around which there are many strong muscle groups attached
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Study moderation, don’t over practice the classic “open hip”
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Body weight is transmitted down through both hips
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This term has been used rotten, frankly speaking, they may also make your hip feel tired, or even degenerate; 2
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Therefore, once the hip joint has problems, it will have a great impact on individual activities
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Simple torsion adduction function of hip adduction: pull the leg to the midline of the body during exercise, and maintain the stability of hip joint and knee joint when loading
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In each hip opening exercise, you can choose one group as the theme, or two groups or all-round hip opening as the theme
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Hip abduction sitting angle abduction function: pull the leg away from the midline of the body during exercise, and maintain the stability of hip and knee joints when loading
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In practice, the six directions are divided into three groups, each group is a pair of opposite two directions
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What are the consequences of improper hip opening exercises? The research on anatomy, physiology and pathology of hip joint in medical field has achieved great development, but the knowledge of hip health and safety in yoga field has not been synchronized
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Bird King type internal rotation and external rotation of hip joint: the internal rotation muscle group and external rotation muscle group maintain the stability of hip joint when loading
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In fact, many people practice “hip opening” to solve the problem of hip tension, because this tension will not only limit our postural practice, but also lead to discomfort in daily life When it comes to hip opening, many people can think of prone pigeon style, foot binding style, sitting angle style and other postures
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garner put forward three golden principles to cultivate a “happy hip” in yoga practice: 1
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It is the junction of trunk and lower limbs, and is a very important joint of human body
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Treat the body gently, yoga needs to be personalized to meet personal needs, a person who can well meet the needs The premise of yoga practitioners is to accept the principle of stability first and flexibility second
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In particular, without considering the shape of the hip joint, the endless and asymmetric classic “open hip posture” will aggravate the existing problems of the hip joint, low back, sacrum, ilium or pelvis, and even lead to some new problems that did not exist before
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For anyone with hip instability, or excessive joint flexibility and hip dysplasia, excessive hip opening exercises are at high risk
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External rotation of hip joint: the internal rotation and external rotation muscles maintain the stability of hip joint when the weight is loaded
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The teacher should try not to let the students stretch too much
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03 about hip opening, what should Yoga teachers do? In yoga class, teacher’s oral instruction and manual adjustment are very important for students to master the essentials of practice
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” “It takes an average of 2.6 years from the onset of a person’s hip pain to their diagnosis.” This also means that many people will not pay attention to hip problems, or even continue to practice, and then cause more serious problems
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——To ensure the flexibility of hip joint extension, we can ensure the function of hip flexors
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Now let’s go to know which yoga postures correspond to these six exercise patterns
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Hip joint extension: Camel type extension: in sports, the full extension of hip joint plays an important role in pushing forward the body
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Hip flexion – sit up flexion in motion, stabilize pelvic balance, hip flexion, so that your legs move forward
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Many practitioners believe that “just pulling out the tense hips” can help them enter a specific yoga pose, but they don’t realize that it is the characteristics of bones and structures that prevent them from entering a specific pose, and that ordinary people (except elite athletes) can’t stabilize themselves well in the pose near the limit of joint movement, Joint capsule, ligament and cartilage, including bone structure will bear excessive load
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Secondly, we should pay attention to the process of curriculum development, instead of focusing on making students reach the limit of “perfect posture”, but always maintain the control of hip movement
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This also means that we should not force or “help” students to make knee or spine into the extreme sports range in posture
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To ensure the flexibility of hip flexion, the hip flexion muscles can move forward in walking, running and jumping
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Then, in the open hip posture, we stretch more muscles and channels
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Stability should be the primary goal of any yoga class
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As long as open hip, must be a pair of practice, not only practice a group in a certain direction, so as to ensure the balance of open hip, safe open hip
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Each student can stretch to a different degree
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It’s easy to lose weight.
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So in the choice of hip must be careful, on their own physical condition must have a detailed understanding and grasp, so as not to cause unexpected damage to the body
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But it’s not as easy as we thought
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