In yoga practice, the knee in the corner pose is very high off the ground, the double disc cannot be lifted, the block pose cannot be completed, the lower leg in front of the pigeon pose cannot be crossed, the knees cannot overlap when sitting on the cow’s face, and the cross cannot be lowered. These are all related to the insufficient external rotation ability of the hip joint..
Today, we will introduce four practical exercises to enhance hip joint external rotation ability..
Bend your right knee, wrap your hands around your right calf, and shake left and right for about 30 seconds. Reverse side practice..
Attention: The lower leg can be extended or bent as shown in the picture; When there is no pressure on the knees, try to keep the calves parallel to the ground as much as possible; The amplitude of shaking depends on one’s own situation..
Prepare for the lunge with both hands on the ground, and place your right calf horizontally in front of your body parallel to the short edge of the mat..
Practice dynamic exercises around 20 times with breathing coordination. Reverse side practice..
Many people may not be able to lay their calves horizontally even when their hands are on the ground. It’s okay, but when there is no pressure on the knees, go back a bit to the edge of your limit. (Emphasize, go back a bit at the edge of your limit, because this is a dynamic exercise of up and down. Keep it at your limit from the beginning, and your body will be very resistant. Resisting your muscles and joints will tense and tense, and the effect will be reduced. It is also easy to get injured.).
Another particularly important point is that the posterior hip cannot be turned over. Rotate the thighs inward, with the knees and thighs facing the ground..
Open your knees parallel to both sides to your own extent, with your legs 90 degrees apart and your feet hooked back..
Attention: Hook both feet back. Protect your knees. Slightly shrink the abdomen without collapsing the waist or lifting the hips..
Open your feet to your own range on both sides, and support your hands or elbows on the ground in front of you..
Cut the outer sides of both feet and press them firmly onto the ground. Tighten and lift the inside of both legs..
Attention: Do not shift the center of gravity of the buttocks too far back, and try to keep the buttocks and heels in a straight line. Also, do not collapse your waist or bend your hips..
After doing so many outward rotations, many people may be concerned about whether to do some inward balance. We have mentioned this before, that every action itself is balanced, and if there is an opening, there must be a closing force inside. But if you are a beginner or don’t have much confidence, you can do some internal rotation and adduction movements to balance. For example: hero sitting, bird king style, sitting and standing forward bending, simple spine twisting.
Finally, hip flexibility exercises require time and accumulation. Persistence is the most powerful and also the most difficult. It’s okay to slow down a bit, but I’m afraid you’ll stop..
