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 severe well being issues, like weight problems and osteoporosis, amongst others, nevertheless it is also a major contributor to that nagging decrease backache (1).
However it’s not truly your again that’s the difficulty: it’s your tight hips.
Whereas in a seated place, your hip flexors always stay in a flexed place.
Over time, sitting an excessive amount of will trigger these muscle groups to shorten and shrink, limiting your potential to totally straighten the hip whenever 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 method for fixed again ache, hip ache, and sciatica.
To not point out, stiffness in muscle groups may also result in weak and overstretched muscle groups.
Fortunately, releasing stress 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 necessary in sustaining flexibility and vary of movement in your hips.
In case you work at a desk job, there are a number of necessary areas of the physique you’ll be able to concentrate on so as to stop ache from sitting too lengthy.
Beneath, we’ll take you thru a number of key muscle teams to learn about, in addition to a brief yoga routine that targets these muscle groups.
Performing these particular yoga workouts will preserve 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 groups 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 may trigger quite a few points, together with decrease again ache.
Releasing the hips and performing some hip flexor stretches might help stop this.
In case you want some nice beginner-friendly yoga sequences focused for the hips, strive these yoga poses.
Sadly, many people are dropping 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, concentrate on 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 groups might 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 other 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, you recognize it may possibly 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 instances, the piriformis muscle could also be on the root of the difficulty.
Though reasonably small in dimension, this does muscle an necessary 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 may possibly compress the sciatic nerve and trigger plenty of ache.
So, it is very important preserve your glutes each sturdy and supple if you wish to stop vital ache points.
To assist stop stress on the decrease again, it’s necessary to strengthen the abdominals that can assist you preserve good posture all through the day and forestall “slouching.”
These plank variations will assist enhance core energy, and including in these stability ball exercises will actually goal these core muscle groups.
9 Yoga Poses to Do To Countract the Injury 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.
Follow these hip opener yoga poses for just some minutes a day to assist preserve your hip muscle groups relaxed, stop tightness, preserve flexibility, and obtain a full vary of movement in your hips.
Little one’s Pose (Balasana)
The kid’s pose is a mild and simple pose to deliver some aid 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, along with your large toes collectively and your knees separated.
- Sitting in your heels, prolong your arms ahead, bringing your brow in direction of the ground.
- Preserve reaching your hips again torward your heels because the crown of your head reaches ahead.
- Keep in Little one’s Pose for a number of gradual, deep breaths. Attempt to launch stress 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 training 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 palms.
- 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, preserve your tailbone tucked, reasonably than letting your pelvis sink down towards the ground. This will even lengthen reasonably than compress the lumbar backbone.
- Maintain your Low Lunge for just a few breaths. When able to exit the pose, return your palms to your mat and step your proper foot again to Downward Canine. Repeat low lunge along 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 stress in your hips and stretches your hamstrings.
Training Lizard Pose may also enhance your vary of movement and hip flexibility.
Decreasing stiffness in your legs and hips is an effective way to forestall decrease again damage.
- Start in Downward Canine (Adho Mukha Svanasana)
- Step your proper foot ahead alongside the outer fringe of your yoga mat, to the surface 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 doable, come down onto your elbows, inserting your forearms on the ground.
- Keep in Lizard Pose for just a few gradual, deep breaths, releasing just a little extra stress 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 leads to again ache, the gluteal muscle groups are an necessary space to concentrate on.
Half Pigeon affords a deep launch in 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 may irritate the sciatic nerve when it turns into too tense.
Along with a deep piriformis stretch, Half Pigeon may also assist relieve ache points ensuing from hip bursitis, because it stretches the outer hip.
- Start in a desk prime place in your palms and knees. Deliver the fitting 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 fitting 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, along with your foot simply behind your left wrist. In case your hip joint is tighter, your shin could also be extra at an angle, along 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, strive the Reclined Pigeon model of this pose. *ADD INTERNAL LINK HERE??? Reclined pigeon pose
- Preserve the left leg extending again, with the highest of the foot in your mat.
- Place your palms 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 palms ahead, bringing your forearms to the ground. Drop your brow in direction of the ground and calm down the again of the neck.
- After a number of gradual breaths, deliver your palms 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 seem to be a simple pose for inexperienced persons. Nevertheless, this balancing posture has extra occurring than you may assume!
On the standing leg, Tree Pose strengthens the deep stabilizing muscle groups and tendons of the hip space.
It lengthens the groin and thigh whereas strengthening the buttocks on the facet of the lifted leg.
Training Tree Pose will assist you achieve a better 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. Elevate your proper leg and produce the only real of your foot to the within of your left thigh.
- Rotate your proper femur bone within the hip joint, so the fitting knee is angled out to the facet.
- As you stability on the left leg, use your core muscle groups to maintain your higher physique secure. Preserve your breath regular, and focus your gaze on an unmoving level in entrance of you.
- After holding Tree Pose for just a few 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 likely one of the finest issues you are able to do in your physique.
Malasana opens up your hips and inside thighs and affords a pleasant stretch within the ankles, decrease hamstrings, and backbone.
Relieving stress within the muscle groups across the hip joint will even assist alleviate stiffness within the lumbar backbone.
- Stand on the prime of your yoga mat, along with your toes positioned on the outer edges of the mat.
- Angle your toes barely, heels in and toes stating at a few 45-degree angle.
- Deliver your palms collectively in a prayer place on the middle 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 pinnacle skyward.
- Press your elbows outward as your inside thighs hug your higher arm bones. With this resistance, raise your chest and develop tall via the crown of your head.
- Whether it is troublesome to maintain your higher physique lifted as a result of tightness within the hip joint, strive inserting a yoga block beneath your sitting bones for just a little 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 energy is simply as necessary as releasing stress!
Boat Pose strengthens the hip flexors, the muscle groups 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, along with your knees bent and soles of your toes positioned on the mat in entrance of you.
- Deliver your palms behind your thighs and sit up tall. Have interaction your core muscle groups by scooping your low stomach button in and up.
- Rock ahead barely to stability in your sitting bones. Elevate your proper foot, after which the left, bringing your shins parallel to the ground.
- For a problem, strive straightening your legs. Simply ensure you don’t rock again onto your tailbone and spherical your lumbar backbone. Preserve these sitting bones grounded into your yoga mat!
- Maintain in Navasana for just a few breaths. If you end up prepared, launch and gently decrease each toes again all the way down to your mat.
Certain Angle (Baddha Konasana)
Often known as Butterfly, Baddha Konasana is an effective way to alleviate stress within the hips, particularly within the outer hip.
It additionally lengthens the groin, inside thighs, and adductors.
This hip opener will assist launch stress within the low again and may provide some aid 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. Deliver 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 groups and the muscle groups 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, strive inserting a yoga block beneath every knee for some additional help.
- If holding Certain Angle for a very long time in a deeper stretch, you may wish to sit on a folded blanket for just a little additional cushion.
- If you end up prepared, launch your butterfly by extending each legs in entrance of you.
Completely satisfied Child (Ananda Balasana)
Ananda Balasana is likely one of the traditional go-to hip opening yoga postures in a typical yoga class.
It relieves decrease again ache whereas opening the hips, inside thighs, hamstrings, and groin.
In case you spend plenty of time sitting, this pose will assist decompress your SI joint, the place the bottom of the backbone meets the hip bones.
This may enhance your vary of movement and scale back stiffness.
- Start mendacity in your again in your yoga mat. Deliver your legs up along with your knees separated.
- Bend your knees, taking the soles of the toes in direction of the sky. Your ankles must be over your knees, along 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 palms 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 Completely satisfied Child for a number of gradual, 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.
After all, the easiest way to forestall continual hip ache and again ache is to maintain your physique transferring and keep away from sitting for too lengthy.
Sadly, that is likely to be simpler stated than finished given the busy work schedules that preserve us seated at a desk.
However, with just a little data and particular yoga workouts, you’ll be able to preserve your muscle groups, 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/.