Loosen your hip joint with “frog” variations

The variations in the frog position, improve the mobility of the hips in their inner rotation and hip opening, the lower back, the inner thigh (adductors) and chest muscles.

  • Start in the quadruped position. To do this, position your hands under your shoulders and your knees under your hips.
  • Move your knees as far as possible to the edge of the mat until you feel a distinct stretch in the inside of your thigh.
  • Move your hips back and forth. The movement in the center of the body increases the tension in the tissue. Repeat the dynamic movement four to six times and then stay in the stretching position for a while to reduce the muscle tension.
  • To increase mobilization, support yourself on your forearms with your elbows below your shoulders. Repeat the movement back and forth also four to six times. Keep your back straight, with a slight hollow back.
  • Raise your upper body again and support yourself on your hands. Keep the slight hollow back and move your hands alternately to your knees.
  • Stop in the middle and turn your upper body by alternately lifting your arms. Look at the hand. With your hand on the ground, press off firmly. Repeat this exercise 4 to 6 times.

You can also do each of the exercises individually, repeating the movement 12-15 times

Expand your knowledge

Our hip joints are among the most flexible joints in our body. They have the ability to move in all directions (flexion, extension, abduction and adduction, external and internal rotation). Unfortunately, we very rarely use the largest possible range of motion because we are constantly sitting. This reduced mobility can lead to problems: in the hip itself, the pelvis and in the back.

This problem has complex effects!
When the hip joints lose their mobility, other joints and body regions compensate. The extra work strain the jopints until they collapse in the form of overstrain and pain.