Between desk jobs and lengthy commutes, many people spend a majority of the day sitting.
And sadly, that’s unhealthy information for our well being.
An excessive amount of sitting has been linked to critical well being issues, like weight problems and osteoporosis, amongst others, however it is also a big contributor to that nagging decrease backache (1).
Nevertheless it’s not really your again that’s the problem: it’s your tight hips.
Whereas in a seated place, your hip flexors continually stay in a flexed place.
Over time, sitting an excessive amount of will trigger these muscle tissue to shorten and shrink, limiting your skill to totally straighten the hip once you’re lastly upright once more (2).
When your hip flexors are too tight, they pull down and ahead on the pelvis, which tilts it ahead and compresses the decrease again.
It’s a number one formulation for fixed again ache, hip ache, and sciatica.
To not point out, stiffness in muscle tissue can even result in weak and overstretched muscle tissue.
Fortunately, releasing rigidity with some hip-opening yoga poses may assist counteract the extended hip flexion of sitting down for lengthy intervals of time.
Not solely that, yoga hip openers are vital in sustaining flexibility and vary of movement in your hips.
In case you work at a desk job, there are a number of vital areas of the physique you’ll be able to deal with with the intention to stop ache from sitting too lengthy.
Under, we’ll take you thru a number of key muscle teams to find out about, in addition to a brief yoga routine that targets these muscle tissue.
Performing these particular yoga workouts will maintain your physique wholesome and assist to keep up and even enhance flexibility and mobility, making your exercises (and even your on a regular basis life) simpler.
Key Muscle Teams to Stretch and Strengthen
As you’re sitting in your chair, the angle between your torso and your thigh is shortened. This causes the muscle tissue within the entrance of your hips to shorten.
Over an extended time period sitting day after day, your hip flexors will start to tighten on this place.
This could trigger quite a few points, together with decrease again ache.
Releasing the hips and doing a little hip flexor stretches might help stop this.
In case you want some nice beginner-friendly yoga sequences focused for the hips, attempt these yoga poses.
Sadly, many people are shedding good posture, and this does no good for our decrease backs.
Whether or not on the sofa, within the automobile, or at work, an excessive amount of “slouching” places tons of extra stress on the decrease again and the vertebrae.
As you sit all through the day, deal with sitting up tall, with a straight backbone, and protecting your shoulders drawn again.
Glutes & Hip Extensors
Since you are sitting in your keister all day, it solely is sensible that these muscle tissue will likely be stretched out and can weaken over time.
Notably the hip extensors, which meet on the base of the glutes and the highest of the hamstrings.
Hip extensors are simply the alternative of flexors, so strengthening them will assist to enhance the muscle imbalances developed with extended sitting.
If in case you have ever skilled sciatic ache, it will probably have an effect on many areas of the physique, from the again all the best way all the way down to your toes.
In lots of circumstances, the piriformis muscle could also be on the root of the problem.
Though moderately small in measurement, this does muscle an vital job of stabilizing the hip joint, together with the glute medius.
The piriformis connects the decrease backbone to the femur and passes over the sciatic nerve.
When the muscle turns into tight, it will probably compress the sciatic nerve and trigger quite a lot of ache.
So, it is very important maintain your glutes each sturdy and supple if you wish to stop vital ache points.
To assist stop stress on the decrease again, it’s vital to strengthen the abdominals that will help you keep good posture all through the day and stop “slouching.”
These plank variations will assist enhance core power, and including in these stability ball exercises will actually goal these core muscle tissue.
9 Yoga Poses to Do To Countract the Harm of Sitting Down
In case you expertise ache points after sitting down for lengthy intervals of time, here’s a brief yoga routine you’ll be able to check out.
Observe these hip opener yoga poses for just some minutes a day to assist maintain your hip muscle tissue relaxed, stop tightness, keep flexibility, and obtain a full vary of movement in your hips.
Baby’s Pose (Balasana)
The kid’s pose is a delicate and simple pose to deliver some reduction to tight hips, glutes, and decrease again.
As your tailbone reaches again and your arms attain ahead, this posture lengthens all the backbone and counteracts the compression developed from sitting for lengthy intervals of time, particularly within the lumbar backbone.
- Start in a kneeling place, together with your massive toes collectively and your knees separated.
- Sitting in your heels, prolong your arms ahead, bringing your brow in direction of the ground.
- Maintain reaching your hips again torward your heels because the crown of your head reaches ahead.
- Keep in Baby’s Pose for a number of sluggish, deep breaths. Attempt to launch rigidity in your again physique every time you exhale.
Low Lunge (Anjaneyasana)
For reversing the harm of a sedentary life-style, Low Lunge is an extremely efficient train.
This asana targets lots of the muscle teams related to optimum posture.
It stretches the hip of the again leg, in addition to the psoas. Concurrently, it strengthens the hip extensors, glutes, quads, and hamstrings.
Your decrease physique will thanks for working towards Low Lunge!
- Start in Downward Dealing with Canine (Adho Mukha Svanasana) *ADD INTERNAL LINK HERE? to Down Canine
- Step your proper foot ahead and plant your foot between your arms.
- Gently place your left knee on the bottom and untuck your toes, inserting the highest of your left foot in your mat.
- Sq. off your hips, drawing your left hip ahead and proper hip again.
- Inhale and raise your torso, reaching your arms overhead.
- To really feel extra of a stretch in your left hip flexor, maintain your tailbone tucked, moderately than letting your pelvis sink down towards the ground. This can even lengthen moderately than compress the lumbar backbone.
- Maintain your Low Lunge for a number of breaths. When able to exit the pose, return your arms to your mat and step your proper foot again to Downward Canine. Repeat low lunge together with your left foot ahead.
Lizard Pose (Utthan Pristhasana)
After a full day of sitting, your decrease physique will possible be feeling fairly tight, and also you may even expertise leg ache.
Lizard pose is the reply! This deep lunge releases rigidity in your hips and stretches your hamstrings.
Working towards Lizard Pose can even enhance your vary of movement and hip flexibility.
Decreasing stiffness in your legs and hips is a good way to forestall decrease again harm.
- Start in Downward Canine (Adho Mukha Svanasana)
- Step your proper foot ahead alongside the outer fringe of your yoga mat, to the skin of your proper hand.
- Decrease your again knee down gently, and place the highest of the foot on the ground.
- As you exhale, let your pelvis sink down towards the ground. If potential, come down onto your elbows, inserting your forearms on the ground.
- Keep in Lizard Pose for a number of sluggish, deep breaths, releasing somewhat extra rigidity with every exhale.
- To exit the pose, plant your palms in your mat and step your proper foot again to Downward Canine. Repeat Lizard Pose in your left facet, stepping the opposite foot ahead.
Half Pigeon Pose (Eka Pada Rajakapotasana)
When too much-sitting ends in again ache, the gluteal muscle tissue are an vital space to deal with.
Half Pigeon gives a deep launch to your hips and glutes that may additionally assist alleviate again and leg ache from sciatica.
All variations of Pigeon successfully lengthen the piriformis muscle, which might worsen the sciatic nerve when it turns into too tense.
Along with a deep piriformis stretch, Half Pigeon can even assist relieve ache points ensuing from hip bursitis, because it stretches the outer hip.
- Start in a desk prime place in your arms and knees. Convey the appropriate leg ahead. Rotate your decrease leg in order that your proper knee comes towards your proper wrist, your proper ankle behind your left wrist.
- Gently place the appropriate decrease leg on the mat. In case your hips are already open, your proper shin could also be parallel to the shorter fringe of your mat, together with your foot simply behind your left wrist. In case your hip joint is tighter, your shin could also be extra at an angle, together with your entrance ankle positioned someplace in entrance of your left hip and behind your left wrist.
- Be aware of any emotions of discomfort in your proper knee right here. If in case you have any ache points in your knee, attempt the Reclined Pigeon model of this pose. *ADD INTERNAL LINK HERE??? Reclined pigeon pose
- Maintain the left leg extending again, with the highest of the foot in your mat.
- Place your arms on both facet of your legs and are available up onto your fingertips. As you inhale, lengthen the backbone and attain the crown of your head up in direction of the sky.
- In your exhale, stroll your arms ahead, bringing your forearms to the ground. Drop your brow in direction of the ground and chill out the again of the neck.
- After a number of sluggish breaths, deliver your arms to your mat in entrance of your entrance shin. Straighten your arms, lifting your torso, and press your self again right into a desk prime place. Repeat Pigeon Pose in your left facet.
Tree Pose (Vrksasana)
Tree Pose may appear to be a straightforward pose for rookies. Nonetheless, this balancing posture has extra occurring than you may assume!
On the standing leg, Tree Pose strengthens the deep stabilizing muscle tissue and tendons of the hip space.
It lengthens the groin and thigh whereas strengthening the buttocks on the facet of the lifted leg.
Working towards Tree Pose will assist you to achieve a higher vary of movement in your hip joint. After sitting for a very long time, standing poses will assist return circulation to your decrease extremities.
- Start in Mountain Pose (Tadasana). Really feel the soles of your toes grounded down into the ground.
- Shift your weight barely into your left foot. Raise your proper leg and convey the only of your foot to the within of your left thigh.
- Rotate your proper femur bone within the hip joint, so the appropriate knee is angled out to the facet.
- As you stability on the left leg, use your core muscle tissue to maintain your higher physique steady. Maintain your breath regular, and focus your gaze on an unmoving level in entrance of you.
- After holding Tree Pose for a number of breaths, launch your proper leg again down and return to Mountain Pose. Repeat on the opposite facet, lifting the left leg.
Yogi Squat (Malasana)
Dropping down right into a Yogi Squat after sitting for a very long time is among the greatest issues you are able to do to your physique.
Malasana opens up your hips and interior thighs and gives a pleasant stretch within the ankles, decrease hamstrings, and backbone.
Relieving rigidity within the muscle tissue across the hip joint can even assist alleviate stiffness within the lumbar backbone.
- Stand on the prime of your yoga mat, together with your toes positioned on the outer edges of the mat.
- Angle your toes barely, heels in and toes stating at a couple of 45-degree angle.
- Convey your palms collectively in a prayer place on the heart of your chest and are available right into a deep squat, letting your tailbone sink down towards the ground.
- Create size within the backbone by reaching the sitting bones down towards the ground and reaching the crown of the top skyward.
- Press your elbows outward as your interior thighs hug your higher arm bones. With this resistance, raise your chest and develop tall by the crown of your head.
- Whether it is troublesome to maintain your higher physique lifted as a result of tightness within the hip joint, attempt inserting a yoga block underneath your sitting bones for somewhat additional help.
- To exit Yogi Squat, you’ll be able to gently decrease your self down and are available to a seated place in your yoga mat.
Boat Pose (Navasana)
When coping with ache points within the hips or decrease again, constructing power is simply as vital as releasing rigidity!
Boat Pose strengthens the hip flexors, the muscle tissue accountable for a lot motion of your decrease physique.
You’ll additionally tone your core and strengthen your backbone in Navasana, to help higher again posture.
- Start in a seated place, together with your knees bent and soles of your toes positioned on the mat in entrance of you.
- Convey your arms behind your thighs and sit up tall. Interact your core muscle tissue by scooping your low stomach button in and up.
- Rock ahead barely to stability in your sitting bones. Raise your proper foot, after which the left, bringing your shins parallel to the ground.
- For a problem, attempt straightening your legs. Simply be certain you don’t rock again onto your tailbone and spherical your lumbar backbone. Maintain these sitting bones grounded into your yoga mat!
- Maintain in Navasana for a number of breaths. When you find yourself prepared, launch and gently decrease each toes again all the way down to your mat.
Sure Angle (Baddha Konasana)
Often known as Butterfly, Baddha Konasana is a good way to alleviate rigidity within the hips, particularly within the outer hip.
It additionally lengthens the groin, interior thighs, and adductors.
This hip opener will assist launch rigidity within the low again and might supply some reduction from sciatica ache.
Strengthen your again and core by staying seated tall as you permit your hips to open up.
- Start seated in your yoga mat. Convey the soles of your toes and let your knees fall open.
- Take ahold of your ankles and sit up tall. Really feel your sitting bones grounded into the ground and attain the crown of your head in direction of the sky.
- Use your core muscle tissue and the muscle tissue of the again to maintain your backbone straight and lengthy, and keep away from rounding the lumbar backbone.
- If in case you have tremendous tight hips, attempt inserting a yoga block underneath every knee for some additional help.
- If holding Sure Angle for a very long time in a deeper stretch, you may need to sit on a folded blanket for somewhat additional cushion.
- When you find yourself prepared, launch your butterfly by extending each legs in entrance of you.
Joyful Child (Ananda Balasana)
Ananda Balasana is among the basic go-to hip opening yoga postures in a typical yoga class.
It relieves decrease again ache whereas opening the hips, interior thighs, hamstrings, and groin.
In case you spend quite a lot of time sitting, this pose will assist decompress your SI joint, the place the bottom of the backbone meets the hip bones.
This can enhance your vary of movement and cut back stiffness.
- Start mendacity in your again in your yoga mat. Convey your legs up together with your knees separated.
- Bend your knees, taking the soles of the toes in direction of the sky. Your ankles needs to be over your knees, together with your shins perpindicular to the ground.
- Relying in your flexibility, you’ll be able to take ahold of the large toes, ankles, calves, or place your arms behind your thighs.
- Unfold your femur bones so your knees are angled barely outward and gently pull down, drawing your knees towards the ground.
- Keep in Joyful Child for a number of sluggish, deep breaths. Strive holding for two minutes so actually launch all the best way into your deep connective tissue. Then, mild launch your legs again down, extending them alongside your yoga mat.
In fact, one of the best ways to forestall persistent hip ache and again ache is to maintain your physique transferring and keep away from sitting for too lengthy.
Sadly, that is perhaps simpler mentioned than carried out given the busy work schedules that maintain us seated at a desk.
However, with somewhat information and particular yoga workouts, you’ll be able to maintain your muscle tissue, ligaments, and joints feeling good.
If in case you have a tricky time with tight hips, we hope you discover these hip-opening yoga poses useful.
- Laskowski, M.D., Edward R. “Sitting Dangers: How Dangerous Is Too A lot Sitting?” Mayo Clinic, Mayo Basis for Medical Schooling and Analysis, 21 Aug. 2020, www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005.
- Avrahami, Daniel, and Jim R Potvin. “The Scientific and Biomechanical Results of Fascial-Muscular Lengthening Remedy on Tight Hip Flexor Sufferers with and with out Low Again Ache.” The Journal of the Canadian Chiropractic Affiliation, Canadian Chiropractic Affiliation, Dec. 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4262809/.