Hip opening sequence for pain-free yoga practice

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

 


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

 

©2000-2019 ProHealth Sports and Spinal Physiotherapy Centres Hong Kong | Part of ProHealth Asia Healthcare Centres

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