Open the hips and say good bye to pain

If you are suffering from lower back, knee or neck pain the solution could be very simple..stretch! The hip flexors are a group of muscles (psoas, iliacus, TFL, and the rectus femoris)  located in the front of your leg that originate on the pelvis or the lower spine (psoas). They are relatively small and have limited contribution to athletic performance. However, when they are short or tight they pull down on the pelvis and cause knee, lower back and neck pain. These symptoms are commonly caused by one of two reasons. The first is the lack of movement (desk jobbers and long commuters this is you) which causes the muscles to be flexed and shortened. The second cause is constant activity which causes them to be tight.  Either way the fix is the same…yoga exercises, strength training, using rollers or massage. Many exercises used by physical therapists are derived from yoga techniques. A couple of easy yoga stretches you can try at home are described below:

Baddha Konasana (bound angle or butterfly) - Start in a seated position then draw both feet in towards the groin so that the sole of the feet are kissing. Cup the hands around the feet and allow the knees to fall open. If the sensation is too intense elevate the hips with a prop such as a towel. Leave the feet on the floor. Tuck your chin to your chest and sit up tall. Take 5 deep breaths inhaling through the nose and exhaling through the nose. 

Malasana (yoga squat)-Start in a standing position with feet hips width apart. Bend the knees and slowly squat down keeping the feet parallel and arms inside the knees. Place your hands together in prayer position at your heart. Use the elbows and upper arms to push knees open slightly until you feel sensation, not pain in the hips.  Keep the spine long. Take 5 deep breaths inhaling through the nose and exhaling through the nose.

Always listen to the messages your body is sending you and ease into the stretch. Rome wasn't built in a day nor is your yoga practice. 

Written by Kimberly Jacks

Owner of Yogacentric in Saline MI

www.Yogacentric.net