When you are experiencing pain in your hip area, it can take a toll on your daily life. This can be especially true if you’re dealing with hip pain after an accident or injury. It is common for people to experience this type of pain when they’re aging, as well. It can cause pain when you walk, climb stairs, carry groceries, or even sit down. Yoga has been a great form of exercise to relieve pain and improve health. It provides an effective range of motion for the joints, stretching on hips and legs. While it can help reduce inflammation, it may also help fight osteoarthritis. Here are four yoga poses that are perfect for those with hip pain.
Today, I will share a few yoga poses that will help you alleviate your hip pain.
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1. Butterfly
Begin in a sitting position. Bring the bottoms of your feet together, and then drop your knees out to the sides. Maintain an upright position in your upper body. Bend through the upper body to focus more on your hips. Look to stretch out the muscles in the hip, specifically the rotators of the hip.
Butterfly
Start with one set of 2 reps, holding the end position for 10 to 20 seconds. The intensity is light. This exercise loosens up the rotators of the hips to help with hip pain.
2. Happy Baby Going Single Leg at a Time
Lie on your back on the floor with your hands at your sides. Relax your upper body, lift one knee toward your shoulder, and then grab your foot with the same side hand. Straighten out your leg partially, bring your knee toward your shoulder, and then hold the end position.
This exercise targets the hip a little bit differently. It stretches out the hamstrings and glutes area.
Happy Baby Going Single Leg at a Time
Start with one set of 2 reps on each side, alternating back and forth. Hold the end position for 10 to 20 seconds. The intensity is light, stretching out the hip area.
3. Big Lunge Pose
To begin the yoga poses for hip pain relief, start in a four-point position. Move one foot up in line with your hands, lean forward to get more of a stretch in the hips, and work on the maximal range of motion. The front leg stretches out the hamstrings and glutes area, and the back-leg works more on the front of the hip thigh area.
Big Lunge Pose
Start with one set of 2 reps. Hold the end position for 10 to 20 seconds. The intensity is light as you stretch out the muscles around the hips.
4. Pigeon Pose
Begin in a four-point position. Bring one leg up and across your hip and lean forward. This exercise targets the rotators of the hip in the front leg, and the front of the hip in the back leg.
Pigeon Pose
Start with one set of 2 reps on each side, holding the end position for 10 to 20 seconds. The intensity is light as you look for a light stretch in the hip. If you have hip pain, give these four yoga poses a go to loosen up your hips and help you with your hip pain.
Outlook
While many people use yoga to improve their mental and physical health, others may use it for more specific goals, such as healing from injury or pain relief. Yogis also sometimes use these poses when they feel stressed and need to calm down. If you have chronic hip pain, these four yoga poses can provide a lot of relief while also improving your mobility and flexibility.
If you want to instantly release your hip flexors for more strength, better health and all-day energy, then click here to check out the Unlock Your Hip Flexors program!
Take care!
Rick Kaselj, MS