Hips & Hamstrings Flexibility

“The 4 Quadrants of The Hips”

Hip & Hamstrings

Hips And Hamstrings Flexibility

Why Is Hip Mobility Important?

If you practice yoga you are sure to increase your flexibility of the hips and hamstrings. However, that doesn’t mean you will gain greater mobility and functionality, or even be able to access the myriad of hip opening postures. The reason for this is because most of us don’t realize just how many muscles surround the hips. Because it is a ball in socket joint, there are a tone of available movements. That said, most of us only utilize about 2 of the movements on the daily: flexion and extension which allow us to walk, sit and stand.

Because we only make use of two movements, we tend to be over developed in one or two muscle groups and under developed in the others. The problem with this is limited range of motion, but more importantly imbalanced hip alignment which could lead to hip pain, or increased friction in the hip joint over time, potentially damaging the soft tissue. Bottom line, its important to work toward more even strength and flexibility in all the muscles that surround the hips.

Before we dive in, let me be clear – there is no magic place of health and balance where everything is perfect and no pain ever exists. We can however find a place where our body feels good on a regular basis, and we have the awareness to catch ourselves when one muscle group is getting too tight, strong, weak, or flexible. In other words we can build a relationship with our body, and learn what it needs and be able to catch an issue before it becomes a long term problem. 

THE BENEFITS GO BEYOND PAIN RELIEF. Developing awareness of your hips can allow you to move better on a daily basis, AND access more postures within the context of yoga.

yoga backbend techniques: 12 classes [backbend technique to relieve back pain "bowing the spine']

"HIPS & HAMSTRINGS" IMMERSION

  • Increase Range Of Motion Of Your Hips & Hamstrings
  • Learn Techniques like “Fascillitated Stretching”
  • Release Stress Patterns, Discomfort, or Pain in Your Hips, Back and Knees.
  • Twelve 75 min Classes, All Levels Appropriate
  • Learn Postures: Pigeon, Lizard Variations, Lotus, Eagle, Hanuman, Fire Log, Seated Straddle Splits and More!
  • Lifetime Unlimited Access to All

4 Quadrants of The Hips

To simplify development of your hips and hamstrings flexibility we can break down the muscle groups into for basic categories: Front, Back, Inside, Outside. There are muscles that exist in each of these areas that create movements.

  1. Front: Hips Flexors, and Quadriceps
  2. Back: Buttock Muscles such as Gluteus Maximus and Piriformus 
  3. Inside: Adductor Muscle Group 
  4. Outside: Abductor Muscle Group such as Gluteus Minimus, Medius and T.F.L

This is of course a simplified way of looking at the hips, some muscles cross over from the outside to the inside such as the Sartorius, or from the back side to the inside such as the Adductor Magnus. But the simplification is helpful if you aren’t an anatomy nerd and just want to feel better in your hips.

 

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WHAT ARE “The 4 Quadrants of the Hips”?

THE #1 BACKBEND TECHNIQUE TO RELIEVE BACK PAIN AND INCREASE SPINAL FLEXIBILITY

“Bowing the Spine” is a technique that combines a few key elements which I go over in detail in the video below. The dominant action is sliding your intervertebral discs forward which requires a deliberate shifting of your rib cage. The secondary action is lengthening the distance between the upper and lower body.

If you want to try this technique in your practice, and learn how to develop greater strength, range of motion, and body awareness with backbends, join me for May’s 12-class immersion: Heart Openers: Discover the Joy of Backbending

FREE VIDEO PODCAST: STRATEGY FOR HIP AND HAMSTRING FLEXIBILITY

To implement this technique and access your flexibility

 Hips and Hamstrings: 12 Class Immersion

WHAT ARE THE ACTIONS AT THE HIPS?

Each quadrant of muscles groups have actions, meaning movements that we are capable of when we engage one or more muscles. 

  1. Front: Hip Flexion & Anterior Tilt of the Pelvis
  2. Back: Hip Extension & Posterior Tilt of the Pelvis
  3. Inside: Adduction – moving thighbones toward each other
  4. Outside: Abduction – moving thigh bones away from one another
yoga backbend techniques: 12 classes [backbend technique to relieve back pain "bowing the spine']

GET CERTIFIED & HIGHLY QUALIFIED TO TEACH

  • Deepen your practice of yoga 
  • Learn to share the practice with others
  • Build your confidence with speaking 
  • Learn Postures, Bio-Mechanics, Alignment & Techniques
  • Learn how to structure a class, and sequence postures together 

How Do We Apply The “4 Qaudrants” to Develop Greater Hips and Hamstrings Flexiblitty?

The easiest way to develop your flexibility is to strengthen each muscles group until it can perform to its potential. The Rule of thumb is to pick a side that you want to increase flexibility on, and strengthen the opposite. That means if you want to increase hamstring flexibility (back quadrant) you would strengthen the front quadrant (hip flexors and quads). It’s actually simple but we make it super complicated. Instead of just trying to stretch of muscle, hoping that gravity will do it for you, just strengthen the muscle that does the action you are intending and flexibilty will be the innevitable result. In this way not only will you gain flexiblity but you will ALSO be building strength.

In the video above I also talk about fascillitated Stretching as another technique. Be sure to watch the video for more details on this method and if you want to develop flexibility, access more postures, and release nagging pain than join me for the Hips and Hamstrings Immersion. I will see you on the mat! 

yoga backbend techniques: 12 classes [backbend technique to relieve back pain "bowing the spine']

"HIPS & HAMSTRINGS" IMMERSION

  • Increase Range Of Motion Of Your Hips & Hamstrings
  • Learn Techniques like “Fascillitated Stretching”
  • Release Stress Patterns, Discomfort, or Pain in Your Hips, Back and Knees.
  • Twelve 75 min Classes, All Levels Appropriate
  • Learn Postures: Pigeon, Lizard Variations, Lotus, Eagle, Hanuman, Fire Log, Seated Straddle Splits and More!
  • Lifetime Unlimited Access to All

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