In the yoga asana practice we often talk about a category of stretching poses called "Hip Openers." They don't refer to the area where you "put your hands on your hips," but target the group of muscles surrounding the hip joints.
Janine, I have been at the desk a lot lately and found my hip flexors getting tighter again. Plus less walking with the cold weather. Thank you for this great read and the tips for the "Hip Openers."
I just did a set of lunges and pigeon pose right before I read this- so after quite a few years I was wondering what other steps I could take since I have never made “progress” with the hip area no matter how long I practice. Still tightens up and I seem back to square one, although that probably isn’t true it just seems like it.
The problem isn't the time you spend stretching, the problem is what you are doing the other 15 waking hours. When you sit at a desk "for a living," or do a lot of driving, the hip flexors get right. Stretching helps, but I might not balance out the constant contraction. You are probably better off than you would be without stretching.
In terms of "making progress" varying your hip stretches might help. You might not be accessing the "problem" only doing pigeon, let's say. In pigeon, though, placing a block or towel under the hip can help you relax more into the stretch because you are supported. It seems counterintuitive, but it can help prevent resistance and allow you to completely let go in the pose. Over time you can sneak the foot a tiny bit forward to increase the hip rotation and get a bit more opening.
I hope that helps! Ask more questions if it doesn't.
I take care to get up and move around and I use a standing desk for part of every day. But I still have those long drives twice a week. 5 hours, which I break into two parts and stop for a 1 hour walk. But the driving feels like the problem now that you’ve brought it up.
If you can add stretching into your walk time, that may help too. I drive 6-7 hours twice a month and if I don't stretch after I don't sleep well due to the discomfort. Driving affects the hip flexors as well as the hamstrings and calves.
“The breath is your friend” yes yes yes agreed yes
With exercise we need to start slowly
Janine, I have been at the desk a lot lately and found my hip flexors getting tighter again. Plus less walking with the cold weather. Thank you for this great read and the tips for the "Hip Openers."
I'm glad it helped, Pamela!
I just did a set of lunges and pigeon pose right before I read this- so after quite a few years I was wondering what other steps I could take since I have never made “progress” with the hip area no matter how long I practice. Still tightens up and I seem back to square one, although that probably isn’t true it just seems like it.
Any thoughts?
The problem isn't the time you spend stretching, the problem is what you are doing the other 15 waking hours. When you sit at a desk "for a living," or do a lot of driving, the hip flexors get right. Stretching helps, but I might not balance out the constant contraction. You are probably better off than you would be without stretching.
In terms of "making progress" varying your hip stretches might help. You might not be accessing the "problem" only doing pigeon, let's say. In pigeon, though, placing a block or towel under the hip can help you relax more into the stretch because you are supported. It seems counterintuitive, but it can help prevent resistance and allow you to completely let go in the pose. Over time you can sneak the foot a tiny bit forward to increase the hip rotation and get a bit more opening.
I hope that helps! Ask more questions if it doesn't.
You mentioned driving.
I take care to get up and move around and I use a standing desk for part of every day. But I still have those long drives twice a week. 5 hours, which I break into two parts and stop for a 1 hour walk. But the driving feels like the problem now that you’ve brought it up.
If you can add stretching into your walk time, that may help too. I drive 6-7 hours twice a month and if I don't stretch after I don't sleep well due to the discomfort. Driving affects the hip flexors as well as the hamstrings and calves.