✨INCREASE FLEXIBILITY - MALASANA POSE✨
@docjenfit breaks it down on the how and why!
Your hips are your focal point. Before you know HOW to bend and move from them, you better be able to have the RANGE to even make it possible!
To start, we must address the areas above and below the hips. .
Fun fact: in order to move from the hips primarily, you must know how to stabilize the spine. .
🔹Ribcage "down & together" .
🔹Tense low abs by thinking of flattening from hip bone to hip bone = turns on the transverse abdominis, or your "corset" muscle .
🔹 Practice lying on the ground and feeling this with the low back pressing into the floor. Advance it slowly by moving the extremities up and away from the body. .
In order to free up the hips, you must address the muscles leading into the legs. .
🔹Hamstrings: these attach from the pelvis on a bone called the ischial tuberosity. Stretch these bad boys to prevent the "butt wink" with squats. .
🔹Quadriceps: the long rectus femoris attaches from the hip bones and can create forward, or anterior, rotation on the pelvis when tight. .
🔹 Iliopsoas: this group of muscles attach on the inside of the pelvis to the low back. They also contribute to a forward/anterior pull on the pelvis. .
🔹Glutes: the booty 🍑 must not only be lifted and firm, but if tight and restricted will prevent lengthening of the tissue when bending forward or squatting. We need these beauties strong yet pliable. .
🔹Adductors: the inner thigh is great at providing stability for balance. They're an easy group to overlook for stretching, but we can't forget to give them love and attention as well since they're constantly working for us! .
🎥: the videos focus on core activation and a stretch flow I LOVE that hits all the muscles! Remember, if you're truly hoping to increase flexibility, it takes #patience #time and #consistency. Move SLOW and mindful. Hold positions of restriction longer. Also, refer back to previous videos for videos on foam rolling various lower extremity muscle groups.
Check out @docjenfit for more tips!! .
Tag someone interested in the knowledge bombs 💣