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Sedentary lifestyle and lack of regular exercise stretching may adversely affect the flexibility of joints in the pelvis. It threatens with problems of the pelvic organs and the urogenital system. Offer effective complexes of exercises for opening the hip joints with Olga Saga.
Why you need the flexibility of the hip joints?
Initially, let’s answer the question, why do we need the flexibility and mobility of the hip joints? First, to improve health and prevent various diseases. Second, improving stretch marks and progress in the performance of various asanas of yoga.
So, there are several good reasons why it is very important to perform regular exercises at the opening of the hip joints:
- You will improve the blood circulation in the pelvic organs and correct disorders of the genitourinary system.
- Get rid of body fat in the waist and pelvis, strengthen the abdominal muscles and lower back.
- Activate the work the abdomen and get rid of stiffness in the groin area.
- Exercises for the hip joints, strengthen the spine, help to get rid of lower back pain, prevent hernia, sciatica, and varicose veins.
- Regular exercise contribute to the prevention of osteoarthritis of the hip joints.
- With sufficient flexibility of the joints of the pelvis you will be able to perform side splits, the pose of the butterfly, the Lotus position.
7 effective video for flexibility of the hip joints
Olga Saga offers short, effective exercises for the hip joints. Her videos are short (8-15 minutes), so you can do them after your core workout. Select the most suitable program for you or alternate proposed classes together.
Attention! Throughout training make sure make sure his spine was straight and not rounded. If you can’t keep your back straight in a sitting position, placed under the buttocks pillow. Follow all traffic in his comfortable range. Ensure that the breathing was smooth and natural.
1. “Stretching for beginners. The opening of the hip joints” (9 minutes)
If you are just beginning to work on the joint mobility of the pelvis, then stop your choice on this video for beginners. The lesson includes simple exercises that are available even for beginners. The activity begins with tilts, deflections and squats in a standing position, and concludes with exercises in the sitting position on the floor.
2. “The flexibility of the legs. The opening of the hip joints” (8 minutes)
Also simple video designed for beginners and intermediate level. Exercise starts in the standing position: you will perform a rotation of the pelvis, plie-squats and tilt. Next, you will find exercises in the pose of a butterfly and in position widely spaced legs. In conclusion, you will rotate the feet in the supine position.
3. “The development of flexibility of the hip joints” (10 minutes)
This video is for flexibility of the hip joints fully in a sitting position on the floor. Additionally, you also stretch the muscles of the inner thigh and groin. Watch your back, it should not be rounded during the execution of exercises.
4. “Warm up for the joints of the feet. The opening of the hip joints” (12 minutes)
The first half of the training takes place in frog pose. In the second half, you will work on mobility in the position of the lunge. The lesson is especially useful for the practice of cross twine. With this exercise you also strengthen your thighs, buttocks and back, stretch the spine and the side of the torso, strengthen and improve the mobility of the legs.
5. “Stretching at home. Effective exercises for legs and hip joints” (16 minutes)
The class begins in a seated position, in the second half you will exercise in the pigeon. With this video you will lead to tone the muscles of the hips and belly, open the shoulders and chest. This complex is not recommended for injuries of the knees and an aggravation of diseases of the spine.
6. “Balance sitting. The opening of the hip joints” (11 minutes)
A large part of the training takes place entirely in the sitting position. You will perform exercises from the posture of butterflies, including leg lifts. Also you will find the asanas for balance, thanks to which you will gain a sense of stability and balance. This activity is also particularly useful for the posterior and inner surface of legs. Will suit a more experienced student.
7. “Opening the hip joints. Preparation for the Lotus posture” (16 minutes)
The Lotus position is responsible the beneficial effects of cleansing and healing zones of the legs and hip joints because it increases circulation of blood and oxygen to these areas of the body. Also, the Lotus posture helps strengthen the spine and the formation of a muscular corset. If you want to not only improve joint mobility, but also to learn the Lotus position, then be sure to take this video.
Improve your health, increase flexibility of hip joints, enhance, stretch, training, Olga Saga. 10-15 minutes a day for a healthy body can find each. Engaged with pleasure!
See also:
- Stretching after a workout with Olga Saga: 4 videos for the hitch
- Yoganics with Catherine Buyda: change the body, improve the stretching and get rid of back pain
Yoga and stretching’s low impact workout