Stamp the blue words on it and pay attention to us! Teacher: the back of my thigh is too tight.
I have done a lot of stretching.
Do I bend forward or can’t go down? Teacher: obviously I’ve turned my pelvis forward.
Why is it always low back pain after flexion? It is right to do the above two points before practicing the flexion, but there is still a missing step, that is, you need to learn [hip flexion].
Only if these three points are done correctly, the flexion will not squeeze the waist before practicing! The muscles involved in hip flexion in human body are mainly iliac muscle and psoas major muscle.
Collectively referred to as iliopsoas muscle, it is also the starting muscle of all hip flexion movements! When the iliopsoas muscle is weak, the hip flexion ability will become weak.
At the same time, the lumbar spine will be more used to compensate for the lumbar injury during the front flexion exercise! So, how to make iliopsoas strong? Today, we share a yoga sequence to strengthen the strength of iliopsoas muscle.
We must collect it and practice it often! 01.
Baby style baby style breathing adjustment stay for 3 minutes 02.
Downward dog style exit from baby style and enter downward dog style to adjust 3-5 breaths 03.
Phantom chair style exit from downward dog style and move forward into phantom chair style.
Pay attention to slightly roll the tailbone, bend the hip first and then bend the knee to stay for 3-5 breath04.
Horse riding style exit from phantom chair style and withdraw the right leg backward into crescent style pelvic stability, Slightly retract the core, feel the stretching of the groin position, stay for 5-8 breaths, return to the downward dog pose, and then change to the left.
05.
The downward dog pose withdraws from the crescent pose and returns to the downward dog pose to adjust 5 breaths.
06.
The tiger pose withdraws from the downward dog pose, kneels down and enters the tiger pose, inhales in the neutral position of the pelvis, straightens the right leg back, exhales the left hand forward, tightens the core, bends the hip, and looks for the chest with the knee forward, Dynamic practice 10 times on each side 07.
Withdraw from the tiger pose in the hand hold pose, sit and stand on the mat, prepare two yoga bricks, put the yoga bricks on both sides of the thighs, straighten the legs forward, exhale and tighten the front side of the core body, keep the hips and legs off the ground, feel the iliopsoas muscle and the core force for 5 breaths 08.
Withdraw from the hand hold pose in the boat pose, bend the knees and lift the legs into the boat pose, Rotate the pelvis forward, extend the back, tighten the core, start the strength of the iliopsoas muscle, and stay for 5-8 breaths.
09.
Exit the bridge from the boat, lie on your back on the pad, bend your knees, keep your knees vertical, exhale with your heels, tighten the core, keep your hips up, and stay for 8 breathing tips: this sequence can not only strengthen the iliopsoas muscle, but also stretch the iliopsoas muscle, killing two birds with one stone! After you’ve read it, you can watch it before you go 👍。.