Yoga & self-massage to restore hip balance

Did you know that restoring pelvic balance, is not only a relief for the hips, but also for the knees and spine? Thanks to self-massage and yoga, among other things, we relax a very important structure for the function of the hip joint, sacroiliac joints and pelvic floor muscles. The piriformis muscle, as it is referred to, stabilizes the pelvis and positions the head of the femur. On a daily basis it is hardly ever stretched, it is pinned down by a sedentary lifestyle, putting leg over leg in sitting, narrow skirt, high heels and deepened lordosis - it becomes contracted and limits external rotation of the hip joint.

Because of this: it can cause pain in the hip joint, knee and spine. It is adjacent to the sciatic nerve, so it can give symptoms of sciatica.

Table of Contents:

1. Practice Yoga & Self-massage: Hip Balance

2. Rotators muscle balance

3. Mobility vs stability

4. Passive & active range of motion

Practice Yoga & Self-massage: Hip Balance

Practice Yoga & Self-massage: Hip Balance

In the series "Yoga & Rolling: Hip Balance," we will first look at rotation: internal and external. We will pay special attention to internal rotation - due to the fact that it is the first to disappear with age.

Hip rotators balance

The internal rotators of the thigh are much weaker than their antagonists. Finally, there are many more external rotators, and among them is the powerful gluteus maximus muscle.

Among the most important muscles that perform internal rotation of the thigh, we can include: the broad fascia stressor, the mm. gluteus minor, and the adductor major.

It's also a sensational practice for runners!

Practice Yoga & Self-massage: Hip Balance

Mobility vs stability

Work on mobility, should always be combined with stability. Stability is the ability of the musculoskeletal system to control mobility, i.e. to perform movement in the joint(s) in the optimal range of motion without pain. We increase ranges only when the balance in the joints is maintained! That is, the antagonist muscle is strong enough to control the agonist. In other words, it is the ability of the system to control mobility. An important role is played by the eyes and ears, the vagus (visual and vestibular systems). Proprioreceptors in muscles, tendons, fascias and joints.

Also, the temporomandibular joints and internal organs affect the

muscles, both for stability and mobility.

Practice Yoga & Self-massage: Hip Balance

Passive & active range of motion

Passive range is the maximum mobility in a joint without muscle activity. Lack of passive range is a pathology in itself. Active range is the movement in a joint that we are able to perform in a controlled and conscious manner. A large imbalance between one range and the other can lead to injury.

Therefore, when practicing for mobility, add flow with active range of motion. That means not helping yourself with your hands!

Joga&Rolowanie

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These are excerpts from my e-book: "Sequencing Yoga Classes. A Manual for Teachers," which is available here.

E-book available at omlineyoga.pl