Yummy Psoas and Hamstring Stretches for Tight Hips



How to Stretch the Hip and Lower Back

Also Known As: Low lunge twist stretch

Targets: Hip flexors, psoas, lower back

Level: Beginner

This stretch for the lower back and hips combines a lunge position with a static twist. It is a to open the hips. Many people have tight hamstrings and hip flexors because of a sedentary lifestyle. Sitting for long periods leads to tight muscles, even if you still make time for workouts and sports. This stretch is similar to the yoga pose Crescent Low Lunge Twist.

Benefits

There are many exercises used to stretch the hip flexors and the psoas muscles (pronounced "so-as") that connect directly to the lumbar vertebrae where lower back pain occurs. When the psoas muscle is tight, it compresses the vertebrae and the discs of the spine, which can aggravate lower back issues and cause pain.

Those who sit at a desk for long periods are prone to hip and lower back pain. The sitting position causes one muscle group to shorten, while the opposing group lengthens to compensate. Extended periods in that position cause these muscles to become underactive, while the opposing muscles become overactive, leading to muscle imbalance. Tight hip flexors and hamstrings have been shown to contribute significantly to lower back pain, and stretching helps counteract this.

Watch Now: The Best Hip And Lower Back Stretch

Step-by-Step Instructions

You can perform this stretch anywhere you have a surface where you can kneel comfortably and have room to extend your arms.

  • Begin in a forward lunge position with your right leg forward. Drop your to the ground.
  • Place your right elbow on the inside of your right knee.
  • Press your right elbow gently into your right knee and twist your torso to the left.
  • Reach your left arm behind you until you feel a gentle stretch in your lower back and right groin.
  • Hold the stretch for about 20-30 seconds, release and repeat on the other leg.

Common Mistakes

Don't Stretch Cold Muscles

This stretch should be done after you have warmed up your muscles by doing some brisk walking and other physical activity.

Knee Position

Be sure to keep your forward knee over or behind your ankle. Don't let your knee extend in front of your ankle as this stresses the knee.

Do Not Bounce

Stretches should always be performed without jerky motions or bouncing as that can lead to small muscle tears and further muscle imbalances. Aim always to use smooth movements when you stretch.






Video: FREE Hip Flexor Stretching Video. Online flexibility routine to help tight hip muscles.

How to Stretch the Hip and Lower Back
How to Stretch the Hip and Lower Back images

2019 year
2019 year - How to Stretch the Hip and Lower Back pictures

How to Stretch the Hip and Lower Back forecast
How to Stretch the Hip and Lower Back forecast photo

How to Stretch the Hip and Lower Back pics
How to Stretch the Hip and Lower Back picture

How to Stretch the Hip and Lower Back How to Stretch the Hip and Lower Back new picture
How to Stretch the Hip and Lower Back new picture

foto How to Stretch the Hip and Lower Back
picture How to Stretch the Hip and Lower Back

Watch How to Stretch the Hip and Lower Back video
Watch How to Stretch the Hip and Lower Back video

Communication on this topic: How to Stretch the Hip and Lower , how-to-stretch-the-hip-and-lower/
Communication on this topic: How to Stretch the Hip and Lower , how-to-stretch-the-hip-and-lower/ , how-to-stretch-the-hip-and-lower/

Related News


Jenner went public as a transgender woman in April 2015
In the Genes: Sudden Cardiac Death From Extreme Exercise
Oxfam calls to put end to 1.2 billion Christmas waste
How to Get iMessage on Android
How to Become an IT Consultant
Fragrance Of The Week: Davidoff Horizon
How to Get a Horse Under Control
Chicken in Tomatoes and Red Wine with a Warm Bean Salad Recipe
Taylor Swift Says Kim Kardashian’s Snapchats Are Character Assassination’
Katy Perry x CoverGirl Lip Gloss Collection
Winter sun, anyone These stars have all gone on holiday to beat the chill



Date: 15.12.2018, 20:36 / Views: 81482