Hip opening sequence for pain-free yoga practice

 


myofascial release with spikey ball for hip by Sara Croker Prohealth Sports and Spinal Physio

1. Myofascial release using a lacrosse ball

– Place a lacrosse ball underneath your glutes
– Lift yourself up slightly and roll your glutes back and forth on the ball
– Hold for 5 sec when you feel a tender spot
– Continue to look for the other tender spots
– Do it for 1 minute


Knee-to-opposite-shoulder-stretch by Sara Croker Prohealth Sports and Spinal Physio

2. Knee to opposite shoulder stretch

– Bring your left knee to the right shoulder
– Make sure that both hips stay on the floor
– Hold for 30sec, you should be able to feel a stretch over your left glute
– Repeat the same stretching on the opposite site


Butterfly Stretch by Sara Croker Prohealth Sports and Spinal Physio

3. Butterfly Pose

– Touch the soles of your feet together
– Drop knees wide and sit tall
– Bounce the knees gently
– Repeat for twenty times rhythmically

 

©2000-2018 ProHealth Sports and Spinal Physiotherapy Centres Hong Kong | Part of ProHealth Asia Healthcare Centres

Log in with your credentials

or    

Forgot your details?

Create Account