A very simple flexibility fact is that sometimes the best way to stretch an inflexible bodypart is to do it while you’re completely relaxed. Instead of getting into a position that’s difficult or even painful for you and forcing the stretch you can just get into the correct position and breathe, letting gravity do the work for you.
This kind of stretching can be very effective but you have to make the effort to find the position that’s best for you in your current condition. Whenever you do the stretch, your capabilities could be different so pay attention to what your body is telling you at that moment and make adjustments to your position until it’s perfect.
Like the other two stretches we discussed in this series, Supported Hip and Groin Stretches can be done by even the most inflexible people. I’ve discussed in the past a certain instinct the body has that prevents injuries when it thinks it’s overstretching by tightening instead of loosening. The great thing is that it also works the opposite way in a relaxing stretch – because the mind gets the message from the brain that this pose is relaxed and pleasant, instead of different and painful, it allows itself to release and therefore becomes more flexible.
It may not seem that this area needs that much attention but the groin is a very important part of a well-functioning physique for good reasons – paying attention to these parts keeps them strong and flexible, giving you ease of movement through a greater range of motion. Another particularly important benefit is that you gain more control over these muscles, meaning that you can perform sports better, lessen the chance of painful injury when you accidentally make the wrong move, and keep other fragile bodyparts like the lower back and surrounding joints safe.
Supported Hip & Groin Stretch
1. Lie on a firm surface, like a bed or mat. Position your legs in a cobbler position, with the knees out to the sides and the soles of the feet together, with the heels as close to the body as possible without discomfort.
2. If there is difficulty in lowering the knees on the floor, rest them instead on pillows that are plump enough to stretch the inner thighs gently yet support the legs so that the hip and groin are not too far apart. The hands can rest lightly on the upper thighs if it doesn’t add too much pressure to any of the parts affected in this pose.
Things to watch out for!
a. As always, the lower back and waist should be firmly on the mat.
b. Make sure you don’t hold your breath while stretching, instead, count the time spent in your stretch in deep, relaxed breaths, but stay for at least half a minute or longer if possible. If it’s difficult to stay this long then your thighs should probably be closer together. If you can stay for half a minute or longer, then over the next days and weeks, you can slowly increase the time spent in the stretch.
These stretches can be performed one per day or all in one session, one after the other. The best time to do them is after a light warmup, a few minutes of movement such as walking or dancing or anything that will raise the pulse rate and increase the circulation so that you’re not stretching cold muscles and joints.
If the fact that these stretches are so easy makes you wonder if they’re effective, then rest easy knowing that when done properly, it is practically impossible for the body to not benefit from a stretch position. As you get better and more flexible, you can try and hold the poses longer or even perform more advanced stretches.
FITNESS BULLETIN
More “Mommy & Me Rhythmic Yoga” sessions: March 7 and 10. Classes are for children from six months to five years, and their parents or guardians, at 1:30 to 2:30 p.m.. Text 09179613765 for inquiries and reservations.