The pigeon function of yoga, what is the hip bounce? How is the bouncing hip produced?
- What is a bouncing hip? How is the bouncing hip produced?
- How to relax the iliopsoas muscle?
- Is there a yoga pose that can be done with open shoulders and hips?
What is a bouncing hip? How is the bouncing hip produced?
Hello, everyone. I'm carp.@ carp talk about fitnessI speak for myself. I want to save sub-health.
Driving will make a noise, many people can not accept it, think of a lot of ways to solve it.
Do you care if our own wheels make a noise?
Ka Kaka
A friend once said that I brought my own music system this day. I walked, sat down, and stood up. I'm used to it.
Among the many abnormal noisy joints of the human body, the hip joint is a serious disaster area.
Hip bounce
In fact, the sound of the joints of the human body is a normal phenomenon, the main reason is that the air pressure produced by the joints of the body is smaller than that of the outside world, and the active fingers and joints will have a snapping sound because of the pressure, which is a normal phenomenon and generally does not ring within 15 minutes.
Bounce
Snapping your knuckles is accompanied by sound all the time, which usually has no physical effect, but it can cause pain when you are tired.
The bounce of the hip is divided into lateral and medial.
Inside: in addition to the hip bounce, there is also occasional low back pain, internal thigh pain and front thigh pain.
It is usually caused by the tension of the muscle below.
The specific circumstances are as follows
Simple handling method:
Outside bouncing
It is generally accompanied by lateral thigh pain and poor range of motion of hip joint tension. It is usually accompanied by external eight-character posture.
These problems are usually caused by the tension of the external rotation muscles of the thigh, and then cause deformation of the hip joint. It affects the range of motion of the lateral iliotibial band of the thigh and completes the extrusion and friction.
Simple treatment method
Hip bounce problem is not too much panic, but long-term this situation will cause joint deformation caused by tendinitis and other conditions, as soon as possible to deal with.
[how does the hip joint bounce return a responsibility, is it a disease]
Some people's hips will bang, bang
What is a bouncing hip?
Bouncing hip science is called hip bouncing syndrome, also known as dancing hip, which means that you can hear and feel the sound or feeling of hip bouncing when you move your hip joint, which will not cause trouble to most people, but for dancers, or athletes, hip joint bounce.It is often accompanied by pain and weakness, which directly affects the performance.
Etiological analysis
There are generally two kinds.Intra articular factors, andExtraarticular factorsBut as far as pain is concerned, the medial side is more likely, but the lateral side is more common, generally, because of the bouncing of muscles on the bony structure of the hip joint.
How to recover by oneself?
In fact, as long as it does not seriously affect life, you can get rehabilitation and relief through exercise. For example, relax the iliopsoas muscle, the iliotibial band, stretch the gluteal muscles, and the quadriceps femoris to relieve and repair.
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Bouncing the hip, in fact, is a general term, indicating a phenomenon called hip joint bouncing, which can be divided into intra-articular bouncing and external bouncing, which basically does not cause symptoms and more outside the articulation. a small number of people will have hip and leg pain, not because of bouncing, but because of muscle problems.
There are more women than men
Because the female pelvis is wider than the male, therefore, the probability of bouncing the hip is higher, the person who bounces the hip weight will have a sound when walking, and most of the people who are not heavy will appear in the process of hip flexion and hip extension, and there is no good way to deal with the bounce inside the joint. The sound of bouncing outside the joint is OK, especially if there are symptoms, you can continue to watch!
Why is it ringing?
The reason is that the basic structure has changed to a certain extent. You can imagine that when the pelvis was not widened, the tensor fasciae latae and the iliotibial band were obediently on the normal track. Once widened, these muscles may be too tight. After being too tight, there will be friction with the high position, inducing the emergence of sound.
What should I do with it?
1. massage
Massage to release the adhesion, you can do a massage in the tensor fascia lata and iliotibial band on the outside of the buttocks, once a day, especially around the adhesion site, there may be obvious nodules in the shape of a cord. It takes about 3 minutes to focus on this place and 5-7 minutes for other parts to add up.
two。 Recuperate pelvis
How to relax the iliopsoas muscle?
Relaxing the iliopsoas can be achieved by lying on your back, lifting your legs, bending your knees, holding your legs in your arms, gently moving your legs closer to your chest for 5 seconds, then relaxing and repeating 10 times.
In addition, you can practice with deep stretching movements such as pigeon, butterfly and Gemini in yoga. In addition, strengthening back muscle exercise can also play a role in relaxing the iliopsoas muscle. The above methods can effectively relieve the tension of iliopsoas muscle caused by sitting or standing posture for a long time.
Is there a yoga pose that can be done with open shoulders and hips?
Your question is very interesting. I would like to discuss it with you.
Shoulder and hip are the two largest joints in the human body, and they are also the two most prone to stiffness, especially when modern people are sedentary, facing computers and mobile phones, and their shoulders and hips are particularly tight.
If you have open shoulders and open hips, you can practice together.
The square style of Yin Yoga, as well as the whole lotus, can open the hip.With the movement of the arm, you can open the shoulder.
If you want to drive in more directions, you can practice according to the picture!
Be careful,The flexibility and stability of joints are mainly maintained by the surrounding tendons, muscles and connective tissue, so open-shoulder hip poses should be done step by step and according to your ability.
Open shoulder and open hip is a knowledge, an article can not say very comprehensive, Wechat official account [daily yoga (meiriyujia)] has a special "shoulder opening" and "hip opening", key words reply can be obtained!
Daily yoga (meiriyujia), your yoga life guide!
There are many yoga poses that open hips and shoulders, one by one to decompose.
Hip opening: the range of motion of the hip joint is very large and can be done in all directions. It is just that the current lifestyle and peacetime seldom exercise, resulting in a limited range of motion of the hip joint. Hip opening is to restore the flexibility of the hip joint and restore the original function of the hip joint.
1. Yoga squatting
The feet are shoulder and half wide apart, the soles of the feet are turned outward, and the hands are closed in front of the chest.
Inhale and extend the spine.
Exhale, bend your knees and squat. Put your elbows on your knees.
Keep breathing in groups 3 to 5.
2. Sleeping swan style.
Enter from the lower dog.
Bend your left knee. The left calf is parallel to the short side of the cushion. Straighten your hind legs, cover your knees, and place your feet on the ground. The buttocks are on the same level.
Inhale and extend the spine and exhale forward flexion
Keep changing sides for 2 minutes.
3. Square type.
The calves overlap and lie horizontally. Tick your toes back.
Inhale and extend the spine, exhale and bend the body forward to the limits of its ability
Keep breathing in groups 3 to 5 and change sides later.
4. Dragon style
Enter from the lower dog
Take a big step forward with your left foot on the outside of your left hand.
Straighten your right leg, cover your knees, and place your feet on the ground
Inhale and extend the spine, exhale, sink the hip down
Fall to the ground with both elbows, or palms on the ground.
Keep 3 to 5 groups breathing and change sides.
5. Sitting corner style.
Sit on the mat with your feet apart to the maximum. Tiptoe hook.
Inhale and extend the spine.
Exhale and bend forward to the limit.
Keep it for five minutes.
6. Frogs lie down
Stand on your knees on a four-legged bench.
Open your knees to the sides to the limit.
Keep waist and thighs, thighs and calves at 90 degrees each.
Keep it for five minutes.
7. Supine samurai sit
Lie on your back on the mat.
Bend your knees and cross your thighs. Hold the soles of your feet with both hands.
Keep 3 to 5 groups breathing and change sides.
Open the shoulder:
1. Bird King style
Stand, sit, or kneel.
Inhale and raise your hands flat in front of you.
Exhale, cross your arms, wrap your forearms, and meet your palms
Keep breathing in groups 3 to 5 and change sides.
2. Needle piercing type
Stand on your knees on a four-corner bench
Inhale, open your right hand up and look at your right hand.
Exhale, twist the upper body to the left with the right hand, pass through the left shoulder with the back of the hand on the ground.
Keep 3 to 5 groups breathing and change sides.
3. Beef noodle style
Standing, sitting, or kneeling
Inhale and raise your hands sideways.
Exhale, one hand on the other, hands clasped behind the body.
Keep 3 to 5 groups breathing and change sides.
4. Bow type
Lie prone on the mat.
Bend your knees and grab your feet and ankles with both hands.
Inhale while lifting the upper body and thighs.
Exhale, hold
Keep breathing in groups 3 to 5.
5. Anti-prayer
Stand, sit, or kneel
Put your hands together behind your body.
Extend the spine, expand the chest.
Keep breathing in combination of 3 to 5.
6. Dolphin style.
Four-corner bench entry
Put your elbows on the ground and lift your hips up.
Inhale and hold, exhale, straighten your legs, and land on your heels.
Keep breathing in groups 3 to 5.
Just do all the exercises to their own limit, the key is to stick to it.
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