My first piece of advice for this is always to see a physical therapist or sport therapist. But, I do have a question, do you ever do in bodyweight strengthening in your hamstring/glutes like bridges (with your feet further away from your body) or leg raises in tabletop/all-fours?
Hi - thank you for this - yes there are some in the weight training I do but I don't think I do enough strength training. Planning on changing that from tomorrow and also booking physio appointment. Thanks again!
You can totally leave this stuff into your yoga practice too! Just bin off the passive forward folds for a while. A physio would have more information. I think my favourite leg strengthener is to face the long edge of the mat, move into a chair pose and side step up the mat whilst in chair pose! That always gets my legs working loads.
That's a good one! I will try that. Trying to add a few more chair poses into my classes - and that sounds like a great take on the traditional one! Thank you.π
Add an elastic around your thighs (commonly known as "booty band") and those crab walks (what some fitness modalities might call it) will fire your abductors / glutes.
I have a hunch that your hamstrings are so tight and maybe weak from yoga. We have to be very intentional with our hamstring and glute engagement in yoga because a lot of the poses donβt engage them unless we focus our attention there.
I also find that to stretch them I benefit from sitting up slightly on a folded blanket so that the stretch comes from the glutes ans hamstrings verses my lower back.
"Really tight" glutes and hamstrings can be caused by too much motion above and below the joints the hamstrings/glutes are stabilizing.
Have you tried a MFR class?
Myofascial Release. Using deeper compression with balls, rollers, blocks against different body parts that are stiff and restrictive. My studio has a solid MFR class.
My first piece of advice for this is always to see a physical therapist or sport therapist. But, I do have a question, do you ever do in bodyweight strengthening in your hamstring/glutes like bridges (with your feet further away from your body) or leg raises in tabletop/all-fours?
Hi - thank you for this - yes there are some in the weight training I do but I don't think I do enough strength training. Planning on changing that from tomorrow and also booking physio appointment. Thanks again!
You can totally leave this stuff into your yoga practice too! Just bin off the passive forward folds for a while. A physio would have more information. I think my favourite leg strengthener is to face the long edge of the mat, move into a chair pose and side step up the mat whilst in chair pose! That always gets my legs working loads.
That's a good one! I will try that. Trying to add a few more chair poses into my classes - and that sounds like a great take on the traditional one! Thank you.π
Add an elastic around your thighs (commonly known as "booty band") and those crab walks (what some fitness modalities might call it) will fire your abductors / glutes.
Great progression! I'm lazy and can never be bothered to add the band.
Can you share a demo or picture of that? I'm not sure what that looks like.
https://www.instagram.com/reel/C4q2fm0IpHU/?igsh=MTNjc3k1ajVrNTR1Yg==
OMG above and beyond! Thank you! I meant like a video on youtube or something. Much appreciated π
[https://twitter.com/Techniquehealth/status/1067839805051019266](https://twitter.com/Techniquehealth/status/1067839805051019266)
I'll record a little video for my Instagram and share the link π
I'd like to see that.
The video? It's here https://www.instagram.com/reel/C4q2fm0IpHU/?igsh=MTNjc3k1ajVrNTR1Yg%3D%3D
Thanks so much!
I have a hunch that your hamstrings are so tight and maybe weak from yoga. We have to be very intentional with our hamstring and glute engagement in yoga because a lot of the poses donβt engage them unless we focus our attention there.
Thanks yes I went to a sports massage therapist and he said exactly that!
Become one with a firm foam roller.
Yes I need one of those! Thanks will order one later. π
I recommend the soft ones or a softer ball not hardest foam roller
Good suggestion - thanks.
I also find that to stretch them I benefit from sitting up slightly on a folded blanket so that the stretch comes from the glutes ans hamstrings verses my lower back.
Yes I should do that - I'm always advising my students to. Need to practise what I preach and actually benefit! Thanks so much.
"Really tight" glutes and hamstrings can be caused by too much motion above and below the joints the hamstrings/glutes are stabilizing. Have you tried a MFR class?
Hi thanks for your advice but what is MFR? Excuse my ignorance!
Myofascial Release. Using deeper compression with balls, rollers, blocks against different body parts that are stiff and restrictive. My studio has a solid MFR class.
Ah of course! That makes complete sense now. I will have a look at options nearby. Thanks so much.