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HW 30DYC Day 10 Inner tights
The inner tights muscles are the contra lateral muscle group of the hip extensors. The hips carry a lot of emotions, so we want to release all the tension stored there by increasing the hip flexibility. If we want to open up the hips we have to work on both sides of the hip joints to make sure they stay balanced and in alignment. The flexibility is influenced by the length of the muscles, the ligaments and the bony structure of the joint himself. The first 2 we can influence. The last one not (a at least not with out surgery 😉) The easiest way to stretch a muscle is to lengthen the muscle / bring the joint in the max position and then contract the contra lateral muscle group, this way the body automatically relaxes the muscles on the other side. Beside this there is also a mental game / challenge taking place. If you feel the stretch. The body automatically wants to contract the stretched muscle. Try not to give in on that automatic response and consciously decide to relax into the stretch. Use ocean breath, mantra’s (let go, relax, ..), massage, prayer chops, meditation,… to stay in the stretched position as long as possible. Only by staying long in a position you will see the progression. After stretching give yourself some love and appreciation in a relaxed position.To keep heathy joints focus on flexibility and strength. If you only make the range of motion bigger and neglect to make the muscles stranger you will create instable joints. Which are prone to have more injuries.
A nice hip opener is goddess pose or double warrior1. Position your self on the mat in wide legged stance parallel to the long edge of the mat.2. Turn your feed out wards and bend your knees. Try to align your knees with your feed , avoid any torsion in the knees, open up the hip joints. 3. Bent the knees and try to create a 90° angle in the knees, ankles and hips. 4. Place your hands on your hips and tilt your pelvis to the front ( make a hollow lower back , keep your upper back straight.) contract your glutes (to open up the hips even more) and your belly muscles ( to keep your trunk stable and in alignment). If this is enough of a stretch already, stay here. Otherwise go to the next step.5. Place your hands on the inside of your knees, Lean forward with a straight back. Pushing the knees open.6. Keep you arms and trunk straight, turn your right shoulder inwards and feel more stretch in your right inner thighs.7. Repeat 3-5 times and do the other side. If this was enough of a stretch already, stay here. Otherwise go to the next step.8. Now try to reach with your hands for the ankles. Keep the knees and feed pointing outwards,avoid torsion in the knees. Try to keep your back straight ( this is easier if you look to the frond). Keep 5 for breaths. 9. Bring your hands back to the knees, hips and turn your feed back to the frond. Straighten your knees and paddle the legs and hips out a bit. Maybe place your hands of your hips and make some figure 8’s.
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3 Replies
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This is wonderfully descriptive. Thank you Floor. I noticed thigh spelled incorrectly at the beginning, but I know what you’re saying. I’m so impressed by your ability to know multiple languages and convey complicated information! ⭐💖🙏🌺💗🌏🙌🤩
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Thank you for the encouraging words Sukhi and Beatriz! Also for correcting my spelling. I can’t find an option to modify my post, so I will take it into account next time. 🙂
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This is amazing
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