When practicing yoga, yoga teachers often tell us that if you want to really open the hip, it’s very important to fully flex the hip
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In addition to the practice of opening the hip, you should also do more closed hip exercises, such as shoelace style, banana style and so on
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The closed hip exercise here refers to stretching and relaxing the iliotibial band on the outside of the thigh to fully flex the hip joint and maintain the overall balance and health of the hip
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But in real life, many people just want to do hip opening exercises that make them feel very strong, such as frogging, sitting angle, and so on, while stretching and relaxing the outside of the thigh, which is not a big feeling exercise, is often ignored and given up
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In fact, if the iliotibial band of the lateral thigh can not be relaxed for a long time and is too tense, it will not only limit the flexibility of the hip joint, cause hip bounce, but also cause pain in the lateral knee (especially when bending the knee)
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Therefore, yoga, body balance, comprehensive practice is very important! Six movements stretch the outside of thigh to relax iliotibial band movement 1: Mountain stance, put the right foot on the outside of the left foot, inhale and extend the spine, exhale and bend down for 30 seconds – 1 minute, change the other side movement 2: Mountain stance, stand on the side of the wall, support the wall with the right hand, fork the waist with the left hand, extend the right foot to the left side for 30 seconds – 1 minute, change the other side movement 3: Mountain stance, take a big step back on the left leg, right leg Vertical cushion surface, hands on the front of the body, right foot outward 45 degrees, the body to the left open, right arm upward over the top of the head, the left hand support cushion surface again right foot outward 90 degrees, knee and toe in the same direction, hip to sink, the right side flat hold 30 seconds – 1 minute, change the other side action 4: sit on the cushion surface, bend the knees, right foot from the left thigh through the left hip outside the left foot Exhale on the outside of the left thigh, bend forward and down, keep the spine upright for 30 seconds – 1 minute, change the other side action 5: supine on the cushion surface, lift the right leg, cover the extension belt on the right foot, turn the body to the left, keep the right shoulder on the cushion surface, turn the head, look at the finger tip of the right hand, keep 30 seconds – 1 minute, change the other side action 6: supine on the cushion surface, Bend your knees close to your hips, lift your hips to the left and fall on the cushion surface
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Stretch your right leg and left leg trunk to the right in turn
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Stretch your left arm and hold your right wrist for 1-2 minutes
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Click the video number below to watch more dry goods on the other side
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Remember to praise and pay attention! Teacher wechat, long press the following figure to identify the QR code, you can add a point in the lower left corner to select yoga supplies.
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