Simple Moves That Fight Knee And Hip Pain
Doing these 3 simple corrective movements at least 3 times a week can build your range of motion and increase flexibility.
1. Rocking Squat
Get into the bottom of a squat position, hands together in front of your chest and elbows pressing against your inner knees. Lean your weight to one side (A), then rock back to the other side (B). Continue rocking side-to-side for 30 seconds.
2. Half Kneeling Mobility Work Start in a half-kneeling position in front of a wall (you can hold a foam roller for balance is needed), front knee bent at 90 degrees and over ankle)
(A). Keeping your front heel on the floor, lean your weight and hips forward until front knee touches the wall
(B). Hold for 5 seconds, then return to starting position. Repeat the move 2 more times, first angling the knee to the right and then to the left.
3. Soft Tissue Work for Bottom of Feet With Tennis Ball
Grab a tennis ball and place it under your foot in a standing position. Roll the tennis ball up and down the foot. When you find a sensitive area, hold the ball there for a few seconds and add a little more pressure with your body weight. Aim for 30-60 seconds on each foot.
Yoga Poses to Relieve Hip and Lower Back Pain
1. Lizard-Lower Lunge (Utthan Pristhasana) Step your left foot forward few feet in front of the right foot. Bend the left knee until it lines up with the ankle. Drop the right knee to the ground and keep the toes curled under on that foot to stretch the calf muscle. Walk the left foot out to the side and place both elbows on top of blocks on the inside edge of the left foot. Keep hips lined up parallel to each other. You are opening the right psoas muscle and the left inner thigh. To get deeper into the right poses, lift the right knee into a high lunge. Hold for 8-10 breaths, and vice a versa.
2. Bound Ankle Pose (Baddha Konasana) This pose requires that you bind your ankles and unbind your hips. Bring the soles of your feet together, bending the knees, and butterfly flare the legs open. If you find your knees are too high to relax, place a blanket right under the sit bones to prop the hips up. You can also take the feet out from the pelvic cavity to create a diamond shape with the legs. Keeping your spine straight, pull your shoulders back, and fold toward your feet. This pose will open and relax the inner thighs and groin. Hold for 8-10 breaths.
3. Cow Face Pose (Gomukhasana) Begin by putting the left leg under your right leg. Work toward stacking the knees, while keeping hip bone on the ground. Sit in the pose for few minutes. When the muscles start to loosen and you no longer feel a stretch, fold forward with a straight spine. If this stretch is too intense, you can sit on a blanket and place a blanket between the knees. Hold for 8-10 breaths, then switch sides.
4. Pigeon Pose (Eka Pada Rajakapotasana) Starting in downward facing, lift the right leg and step it forward between the hands. Drop the left knee down and widen the toes. Slide the right foot toward your left pelvic bone placing the outside edge of the right leg on the floor. Tuck the right toes in. Line up hips parallel to each other, continually pressing the left hip toward the floor. If this position is too difficult, place a blanket under your Hip. Now move the right foot away from the left side of your body and drop to the elbows or chest. To make this pose less intense, move the right foot closer to your right leg and stay on the hands instead of folding. Hold for 8-10 breaths, vice a versa.
5. Happy Baby (Ananda Balasana) Make like a baby and lie flat on your back, grab hold of both feet with each hand, bend the knees and pull them toward your armpits. Now in the proper position rock side to side, keeping your head on the floor. This will rotate and stretch the hips, loosen the inner groin muscles, and help realign the spine. Hold for 8-10 breaths
6. Fire Log Pose (Agnistambhasana) Sit on the floor with a straight spine, both sit bones pressing against the ground. Take the left leg in front of you and bend it until it is in a straight line and parallel with your body, knee, and ankle. Put the right leg on top of the left, lining up the right ankle to the left knee and the right knee to the left ankle. If you find this position too difficult, you can use blocks. This is a deep stretch to loosen the outer hips. It also stretches and strengthens the groin, calves, thighs, and abdominal muscles. Hold for 8-10 breaths, then switch sides.
7. Goddess Pose (Utkata Konasana) It will help you open your hips. Step your feet out wide, turn the toes outward, bend the knees so they line up with your ankles, and tuck your butt in to engage the core. Then put the toes are pointed outward, the deeper the stretch. This will give your groin, inner thighs, and hips a deep stretch. Hold for 8-10 breaths.
8. Half Lord of The Fish Pose (Ardha Matsyendrasana) Sitting on the floor, extend both legs in front of you. Keep the left leg straight and bend and pull the right leg in. Line the right heel up about 2 inches away from the back of the right leg and 2 inches away from the left thigh. Sit up very tall. Wrap the left arm around the right leg, creating a spinal twist. Move the left shoulder forward as you move the right shoulder back, line the shoulders up. Take your gaze over the right shoulder. This pose stretches out the hips, lower back, spine, chest, shoulders, and neck. Hold for 8-10 breaths, then switch sides.
9. Garland Pose (Malasana) This pose helps in opening the hips that it’s the position most women use to give birth. Turn your heels so they line up with your hips, turn your toes outward. Bend the knees until you reach a squatting position. Place a blanket under the heels. The Garland Pose increases fluidity in the hips, and stretches the ankles, knees, and lower back. It also strengthens the core muscles. Hold for 8-10 breaths.