What are your favorite poses for easing achy hips?

Question

Abi Carver · Answer

Okay. So my favorite poses for a key hips, this is for my Instagram. First of all, we have the pigeon for the glutes and piriformis regarding hand to big toe for calves and hamstrings. Happy baby for glutes and growing reclining. Butterfly for the groin, half-reclining hero for the quads reclining, spinal twist for the outer hips. My Instagram with yoga 15. Abby.

Carol Earle · Answer

What are my favorite poses for easing achy hips? Before I go into any poses or yoga postures, I want to do some mobility exercises that are going to create awareness of where there might be any restrictions, but just allowing for motion in that area to help loosen things up and ease your way into postures. So first start seated and just start rocking your legs side to side, just making sure that the movement is coming from the hip joint. Then go into a nice little hip release. Make sure the movement is happening from the hip. Again you want to feel it nice and loose and going in a nice circular manner. You can repeat these lying down, starting with the two legs rotating side to side before going into the single leg hip release. Make sure you've got a light engagement of your abdominals while you do this. You can also do the two legs going together. Again that engagement of the abdominals is like holding a little jewel in your belly button so that the pelvis and the spine can move. Next do a little one leg circle. Grab a towel, wrap it around the back of your thigh, crisscross it in the front, and then put your elbows down on the floor to anchor. And then you're going to stir that leg in one direction and the other. Imagine you have a pencil attached to your kneecap and you're drawing a simple circle on the ceiling with that pencil. Now just go into some easy hip movements. I'm keeping the knee bent to keep the lever short just to make sure that I'm getting that movement in the hip joint. When I bring the leg to the side I want to think of a relationship of knee to shoulder as opposed to pulling the leg all the way to the side of the floor. And then I'm going to bring the leg across for a nice rotational stretch here that can give a nice release into the glute. And then I just want to play with the angle of the thigh going higher up towards me or lower. So if your hips are achy, try doing some of these easy mobility movements prior to going into more sustained stretches or yoga postures.

Cheryl Alden, PT · Answer

What are your favorite poses for easing achy hips? Well, I've got a little routine that I do on a regular basis that I'm gonna show you now. I start on my hands and knees, keeping my spine long and hinging back at my hip joints. Then adding some spinal articulation just to get a little bit more pelvic on femur movement. From there, I go side to side, lengthening the outer hip and going into hip circles one way and then the other. You have to have a certain tolerance to weight bearing on your knees as well as range of motion. But if you don't, you can always just do the supine activity. So legs are wide and allowing the knees to go in and out, rotating in and out at the hip and then going into a figure four stretch. I like to move my foot out a little bit as I do this just to get different ranges of motion. You can absolutely do more than one repetition of each as long as it feels good.

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What are your favorite poses for easing achy hips?

Abi Carver

Abi Carver

Carol Earle

Cheryl Alden, PT