Daily workout routine from popular yogi quickly alleviated tight hip pressure for office worker
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Sitting at a desk all day can lead to tight hips and lower back discomfort. However, a new yoga practice led by Adriene Mishler, known as Yoga With Adriene on YouTube, aims to alleviate these issues.
The practice is designed to open up the hips, specifically targeting the hip flexors, abductors, and adductors. This routine combines poses that promote hip extension, abduction, and adduction, improving flexibility, mobility, and releasing tension.
For those who need to stretch their hip flexors, poses like the Low Lunge (Anjaneyasana), Lizard Pose (Utthan Pristhasana), Camel Pose (Ustrasana), and Glute Bridge are recommended. These poses help to stretch the psoas muscle, strengthen surrounding muscles, and improve hip flexibility.
For the hip abductors, the Supine Figure-Four Pose (Reclined Pigeon) and Pigeon Pose (Eka Pada Rajakapotasana) are beneficial. These poses stretch the external rotators and abductors, helping to relieve outer hip tension and sciatic pain.
To stretch the hip adductors, poses such as the Butterfly Pose (Baddha Konasana) and Seated Janu Sirsasana (Head-to-Knee Forward Bend) are recommended. These poses gently stretch the adductors, supporting gradual hip flexibility and groin opening.
It's important to maintain a balance between strengthening and stretching for hip health and posture. These poses can improve mobility after long periods of sitting and alleviate lower back discomfort caused by tight hip flexors. Stretching hip abductors and adductors also helps with lateral rotation and gait, preventing knee elevation when trying to relax in cross-legged positions.
The practice, which takes less than 15 minutes, can be found on YouTube under the name Yoga With Adriene. For those with limited mobility, chair yoga adaptations like the Seated King Arthur's Pose can also be incorporated.
Adriene Mishler has shared this new practice to help with mobility issues in the hips, which can be caused by prolonged sitting, such as at a desk. The practice is gentle and accessible for individuals without existing issues, making it a convenient way to give your hips a quick break from sitting during the day. Mishler uses an extra blanket to pad her knees during some poses to make the practice more comfortable.
- Incorporating the Yoga With Adriene practice, which focuses on wellness and fitness, could offer a solution for workplace-wellness, addressing issues of tight hips and lower back discomfort caused by prolonged sitting.
- By practicing yoga, specifically poses like the Lizard Pose, Camel Pose, and Glute Bridge, one can target the hip flexors for flexibility, mobility, and tension release, providing a better lifestyle and health-and-wellness.
- For those who struggle with outer hip tension and sciatic pain, poses such as the Supine Figure-Four Pose and Pigeon Pose, focusing on hip abductors, may provide relief.
- To accommodate individuals with limited mobility, chair yoga adaptations like the Seated King Arthur's Pose can be incorporated into the practice, making it accessible and user-friendly for home-and-garden settings as well.
