The average American sits between 8-11 hours per day. That’s a total of 2,920 hours a year of crunching our low backs with poor posture and cultivating tension in our hips. And we wonder why our backs ache?! For ultimate spine and hip longevity you’ll need to open those cramped spaces daily.
Whether you suffer from low back and sciatic pain or want to loosen up after a 5-mile run. Follow along my yoga and pilates based hip and back opening sequence for instant tension relief.
Don’t be surprised if you find some emotions bubbling to the surface of consciousness while practicing hip openers. Stretches and movement that target the hips not only settle the nervous system, but can awaken deep seated anxiety and memories. Think of if as a cleanse!
Yoga Journal explains: In yogic terms, there is no separation between mind, body, and spirit. The three exist as a union (one definition of the word yoga); what happens to the mind also happens to the body and spirit, and so on. In other words, if something is bothering you spiritually, emotionally, or mentally, it is likely to show up in your body. And as you work deeply with your body in yoga, emotional issues will likely come to the fore.
Another favorite hip opening pose is pigeon or Eka Pada Kapotasana!
What’s your favorite hip opening asana or stretch?
Coming up next: Neck and Shoulder Release For Perfect Posture
{ 9 comments… read them below or add one }
Thanks for sharing these exercises. It’s great to know I can come to your site anytime I’m wanting to do some of these. Especially when I’m feeling like that picture at the top of your post!
I’m one of those Americans who never leaves her chair… and it’s definitely done some damage. I have to second your recommendation to get up and actually stretch regularly. The alternative winds up being extremely painful.
I love your videos! I definitely love doing those roll-downs and half-pidgeon. I also love using the foam roller – I give myself a massage every day on it. I also like using the wall, laying on the floor and propping my legs up against the wall for a good stretch. I try to do this every day because I definitely spend a lot of time sitting as a student and it keeps everything from hurting!
Carmen- I’m glad you’ll come back and reference my videos. Posture is so important. No one wants to be a hunchback and in pain. Prevention is key!
Thursday Bram- Does you back bug you on a regular basis? What type of stretches to you like and where is the pain?
Ilana- thanks for the sweet compliments. I love videos too! Being such a visual person and all. The foam roller is my buddy daily as well. Yes! legs up the wall is the best after a long day on your feet. Stretches are great, but I love pilates because it teaches you how to old your back properly with the right muscles groups.
thanks girl! i just did this after a long day of pilates/dance/chaos and my piriformis thanks you
Great post! Amazing insight. You’re inspirational…
Meandering Bohemian- thank you thank you
As a meandering nomad how do you stay fit and healthy?
Hi Amber,
Found you through Diggy, I’m really feelin’ your site
Great design, and your video is helpful..
In the past, I tried turning Yoga into a daily habit, but found that it works best for me when I genuinely felt like doing it, versus trying to force it
Cheers,
–Parker
Parker- yoga and pilates are both activities you can do everyday, but if you are not in the mood do something else. There are a lot of times where I have a ton of energy and just want to go bust out in a hip hop class. I still have a self practice daily though. Once you get into the habit you can’t live without it. You start to feel how compressed your body feels when you don’t move or stretch. I’m always working on various weaknesses and imbalances in my body as well.