Feeling stressed? Try these 6 exercises to release tension in the hips

Let’s face it, life can be stressful at times. Things are great one minute, and everything turns upside down the next. Too much stress wreaks havoc on the body and puts a hard number on your muscles. “Stress and trauma cause your muscles to tighten, which can cause inflammation in the surrounding soft tissues,” says Amelia Bertolino, RD, NDTR and certified personal trainer at Unique Fitness.

Stress that comes quickly to the body causes your muscles to tighten and resist movement. It can cause pain, aches, pains, and muscle stiffness—and chronic stress prolongs these problems, leading to muscle disorders if left untreated. Usually, when the stress is gone, the muscles release tension and symptoms will likely improve.

But even if you feel better, depending on the severity, the effects of stress can still linger on the body and muscles. So managing and balancing your emotions is always a good practice for your overall health.

Muscle tension from stress can be felt almost anywhere in the body. Buttock muscles, in particular, can sustain the damaging effects of anxiety and stress, making daily activities burdensome.

How does your hips store pressure?

Lower body movement starts from the hips. The hip muscles help with speed, flexibility, and stability, and generally determine your range of motion. According to a study by the American Psychological Association, the body can hold onto emotions, especially when they are not expressed.

What to do with these hips? Emotions are dynamic energy, and the hip area is connected to the sacral chakra, which houses your creative and reproductive energy. “Stress can manifest in the body, causing tension in the lower back and hips,” says Bertolino. It is also believed that you store stress, anxiety and suppressed trauma in your butt if you do not express and express. It is a well-known phenomenon in the yoga community as well as in various cultures around the world.

Your adrenal glands, which produce cortisol and adrenaline, are also found above the hip area. If they are overworked and tired, that physical stress can lead to tension and pain in the lower body. It’s no coincidence that your body’s physical and mental health are closely related; When one is imbalanced, the other is affected.

Interestingly, your body talks to you in signs and symptoms, so pain, tension and lack of mobility in the hip muscles are signs that they may be holding stress.

What does tension in the hips look like?

“Hip tension can cause immobility, hip and back pain, spinal misalignment and poor posture,” says Bertolino. “It can make everyday activities such as walking, bending, running and standing up a hassle,” she adds.

Tight hip muscles limit your range of motion and slow you down. The iliopsoas muscle is the main muscle group in the hips that is highly affected by anxiety and stress. They connect your torso to your lower body and help you pull your knees toward your chest. When you are stressed, they contract, tighten and tense up.

Symptoms of a stiff hip include:

  • Sharp buttock pain, especially after standing
  • Inability to raise and lower your legs properly
  • Poor and uneven posture
  • Aches and pains in the hip area
  • Pain and soreness in the glute

The importance of keeping the hips ‘open’

Your hip bones are joints, and they act like door hinges. The door will open and close properly only if the joint is flexible. The same thing happens with your hips; Mobility is limited with stiff, tight muscles. “It’s important to keep the hip flexors open and flexible to prevent injury and to optimize mobility to make activities of daily living as easy as possible,” says Bertolino. As a result, your chances of injury and muscle disorders decrease and your blood flow improves, allowing more oxygen to the muscles.

With an open hip, energy also passes freely. Muscles are more relaxed, and stress and anxiety are less likely to get stuck. Ever felt a sense of relief from a yoga or pilates class? That’s because many of these practices center around flexibility and mobility and stretching to open up the body’s power centers — especially the hips.

Stretching is the key

Stretching the muscles of the lower body is a great way to open the hips and relieve pain and discomfort. In fact, stretching the body, in general, is great for overall tension relief which allows the energy centers to balance, releasing tension. Many exercises can help open the hips and relieve pressure. Bertolino shares the best combinations of stretches and movements you can do from the comfort of your home without a gym or fancy equipment.

Try these 6 exercises to release tension in the hips

Pigeon pose. “Pigeon pose is a great hip opener stretch that supports mobility and flexibility in the hip flexors and lower back,” says Bertolino. You start with a downward dog stretch, then bring one leg to your chest and assume a sitting position. The extended leg stretches the hip flexors while the bent leg opens the hips. There are variations of this stretch depending on your fitness level to help with comfort.

frog pose As the name suggests, this stretch resembles a frog’s stance. You’re on all fours as you “open the hips and extend the inner thighs outwards” as far as possible. This can be challenging if your hips are extremely tight, but your flexibility and range of motion will improve over time. Frog pose strengthens the glutes, groin muscles and lower back.

Seated twist pose. Seated twist is a yoga pose that helps relieve the emotions and tension stored in the hips. Bertolino says it “helps with spinal mobility, back pain and improves circulation.” The twisting motion helps stretch your upper body as your elbows pull on your erect outer thighs to tighten the gluteal muscles.

Happy baby pose. This relaxing, quiet stretch “helps open up the muscles in your hips, inner thighs, and pelvic floor,” says Bertolino. You gently lie on your side with your legs bent straight at a 90-degree angle and holding your toes – like a very happy baby.

Butterfly stretches. The butterfly stretch is a simple but effective move that “targets the hip flexors, lower back and glutes,” adds Bertolino. It also relieves tension from stress, working out or sitting for long periods of time. As you sit up straight, you bend your knees and press the soles of your feet together, pulling them in with your hands for a good hip stretch.

Reclining cobbler pose. The cobbler pose is similar to the butterfly stretch but is done in a reclining position. Your soles are touching each other, but your top half is lying down. This move is “incredibly comfortable because it opens up the hips and groin and stretches the thighs,” says Bertolino. Buttock muscles can relax, relieving tension and discomfort.

Leave a Reply

Your email address will not be published.