You are probably no stranger to the sensations that come with tight and weak hips from sitting for long periods.
Lower back pain, sciatica, and overall body soreness are just a few of the things that can creep into our lives if we aren’t intentional about how much time we spend immobile.
While we may not be able to prevent sitting, we can incorporate a few new yoga poses into our daily routine to help combat weak and tight hips.
This may sound really discouraging if your job dictates that you have to be seated for extended periods.Jenni Rawlings, a teacher of yoga anatomy and movement science, asks the question, “Is sitting bad for us or is not moving bad for us?” This shift in perspective can help to take us from feelings of frustration about what we cannot change to seeing the potential areas where we can add positive movements to our days.
What is referred to as “the hips” is typically broken down into three parts: the inner hip, outer hip, and hip flexors.
Your inner hip helps you to pull your legs in towards one another.
Your outer hip allows you to press your legs away from your center line.
Your hip flexors are what will enable you to pull your knee in towards your chest and bend at the torso. Moving all three of these areas will keep your hips both open and strong.
When thinking about what our hips need to balance a sedentary lifestyle, you want to think regarding full range of movement and strengthening.
While stretching is beneficial for opening tight areas, too much loosening of those areas can lead to just as many issues, such as weak ligaments.
It is just as important to have the strengthening aspect to keep you safe and provide functional mobility. Strengthening the glutes, which are one of the major stabilizes of the hips, will help you to protect the joint and find more movements that feel good.
A few simple ways to prevent developing weak and immobile hips is to make sure you walk a bit every hour, warm up before exercising, and take time each day to strengthen and stretch the entire body.
The following yoga poses can be incorporated into your daily routine to combat frequent sitting and provide you with hips that are working well for you.
The good news is you do not have to go and quit your job to have happier hips. It doesn’t have to take a major change.
It can be as simple as taking a five-minute walk when you get up to go to the bathroom or throwing a few of the yoga poses above in throughout your day.
Start with a simple plan to add a few new movement habits into your day and your body will thank you!