Introduction to Hip Rotation Exercises
Hip Rotation Exercises : As your baby grows in your womb, your pelvis opens, causing stiffness and pain. Keeping your hips moving prevents pelvic pain and supports a smooth delivery. Let’s do our best together with a yoga mat! Lie on your back with your legs straight .
Benefits of Hip Rotation Exercises during pregnancy
Hip Rotation Exercises during pregnancy Tightness and stiffness are reduced as the hip joint is gently rotated. The Hip Rotation improves flexibility and is an ideal preparation pose for the Butterfly, the Squatting postures and the Seated Wide Leg Stretches.
How to do Hip Rotation Exercises during pregnancy Step by Step Instructions
1. Sit in the floor with a cushion for extra support. Bend the right leg and hold onto the right knee and foot, and make big slow circles with the leg, repeating this 5 times one way and 5 times the other way. At first this might feel a bit awkward but in time it will become easier. As a guidance think about drawing big circles with the knee rather than focusing on the hip Repeat this with the left leg.
Half Butterfly(आधा तितली) Hip Rotation Exercises
Benefits of Half Butterfly(आधा तितली) Hip Rotation Exercises
This posture has similar benefits to the Hip Rotation and loosen the hip in preparation for the Full Butterfly Pose.
1. Sit comfortably on a cushion and bend the right leg, placing the right foot either on top of the thigh or beside the right inner thigh.
2. Lightly bounce the knee up and down 9 times before releasing the foot. Shake the leg lightly and then repeat this same movement with the left leg.
Watch this video Hip Rotation Exercises
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FAQ
Q: What are the benefits of Hip Rotation Exercises during Pregnancy ?
A: Hip stretches and exercises for external rotation. Exercises can help the hip external rotators become stronger, improving stability and lowering the risk of hip, knee, and ankle injuries. Lower back pain and knee pain can both be lessened by having strong hip external rotators.
Q: How do you do Hip Rotation Exercises during Pregnancy?
A: With your feet slightly wider than shoulder width apart, maintain a straight posture. Put your hands on your hips while bending your knees just a little. Swing your hips slowly in broad circles. After finishing a set in one direction, change to the opposite direction.
Q: What happens Hip Rotation Exercises during Pregnancy?
A: Any time your thigh bone rotates inward, your hip internal rotation is triggered, engaging muscles like the tensor fasciae latae, upper gluteus, and inner thigh. To increase the range of motion in your internal rotators and guard against lower body injuries, perform hip internal rotation exercises and stretches.