People who have stiff hip joints or feel stiffness in their hip joints tend to have difficulty rotating their hip joints. Are you struggling to sit cross-legged or with your legs apart due to stiff hip joints? Do you feel like your hips are holding you back from enjoying everyday activities or practicing yoga and meditation? The Ninety Exercise is here to help. This simple yet powerful exercise is specifically designed to target stiff hip joints, increasing flexibility and range of motion. Can you do this exercise with your hip joints at a 90-degree angle?
Stiff Hip Joints Make It Hard to Sit Cross-Legged or With Legs Apart.
Many people who find it difficult to sit cross-legged may have difficulty with hip rotation. Hip rotation is the movement of pointing the toes inward and outward. It is easier to understand when lying on your back. But rotation is the movement of pointing the toes inward and outward from the hip joint without moving the entire leg. The normal range of motion for this rotation is said to be 45 degrees inward and outward.
Why is Hip Rotation Difficult?
Since humans can only move forward on two legs, they seldom twist their stiff hip joints in day-to-day activities. Many people may feel uncomfortable with rotational movements because muscles tend to become stiff if they are not moved.
If, as a child, you often sat with your knees together and toes out, you might be good at turning your toes in. But turning them out could be hard. Some people with strong knees have a tilted thigh bone, known as an anteversion angle. This makes outward hip rotation hard. It can also make sitting cross-legged or with legs apart difficult. If you have a sitting habit or have an anteversion angle, stretching might be tough. The “correct body position” in yoga may not apply to you. So do exercises that feel comfortable.
Are Men Bad at Opening Their Hips?
Childhood habits matter too. Sitting with knees together and toes out makes you good at inward rotation but bad at outward. Those with strong knees might have an anteversion angle. This makes outward rotation tough. It also hinders sitting cross-legged or with legs apart. If you have such habits or bone structures, you might struggle with stretches. Yoga alignment tips may not apply. So, adapt exercises to your comfort.
Hip Ninety Exercises
Are men worse at opening their hips? Yes, due to structure and habits. Men have taller and narrower pelvises. This design limits sideways movement. Plus, men are generally stronger. They often worry about stiffness.
To improve hip rotation, specific exercises help.
One-leg Exercise (hip at 90 degrees):
- Sit sideways, legs to the right.
- Bend your right knee, keeping your toes back at 90 degrees.
- Lift the right knee and the toes off the floor.
- Repeat 10 to 20 times.
Exercise With Both Knees Together at a 90-degree Angle.
- Sit sideways, legs to the right.
- Bring your knees together, bending them to 90 degrees.
- Keep big toes together and lift the right knee.
- Repeat 10 to 20 times, keeping the back straight.
Benefits of The Ninety Exercise
Regular practice of the Ninety Exercise can lead to:
- Increased hip flexibility and range of motion.
- Improved posture and alignment.
- Reduced pain and discomfort
- Enhanced yoga and meditation practices
The Ninety Exercise is a game changer for those struggling with stiff hip joints. Incorporating this simple yet powerful exercise into your daily routine. You can unlock hip flexibility, improve posture, and enhance mobility. Remember to start slowly, be consistent, and make adjustments as needed. Say goodbye to stiff hip joints and hello to a more flexible, comfortable you!
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