After finishing a very enjoyable winter walk in the woods I found my hips tightening up and then noticed a stiffness in my back when I went to sit down. Many of my students have complained of this as a common occurrence after longer hikes, walks, and even jogging. But I have found that a few minutes on my yoga mat will ease the stiffness and can leave me feeling much more fluid for the rest of the day.

A quick review of the anatomy will help us decide which yoga poses will be of assistance. The uphill and downhill portion of a hike will stress muscles differently. The core is essential in stabilizing the spine and pelvis so that the legs can propel us forward. (But that is for another posting.) The uphill portion of the hike will work the gluteals, hamstrings and quadriceps (butt, back and front of the thigh, respectively), while the hip flexors support the spine and lift the leg. The downhill portion will tend to extend or arch the lumbar spine as the pelvis tilts forward stressing the hip flexors. The quads control the descent with each step and the sides of the hips (abductors and rotators) will balance the pelvis when you have one leg going up and the other going down.

The purpose of the stretches is to increase blood flow to the worked muscles decreasing lactic acid build up and stiffness. So I found that opening the joints of the spinal segments eased the back tightness and relaxed the hip flexors while stretching the hip rotators and buttocks eased the hip stiffness.

Elevated Legs-up-the-Wall Pose

I recommend a supported bridge pose with a folded blanket under the sacrum (the bone at the base of the spine between the pelvic bones). Extend your legs up the wall and perhaps stabilize around the knees with a strap so that you can really relax your legs. You may want a towel or pillow under your head and neck to ease the tension in the neck and shoulders. Let your arms fall by your sides, palms up if possible. But if you feel as if you have to hold them there, allow the palms to face the body or the floor. Rest in this pose for 3-5 minutes while breathing mindfully. This pose helps to relax the lower back and opens space for the nerves exiting the spine to breath and get fresh blood supply. In turn it relaxes the hip flexors innervated by these spinal nerves.

Supine Twist

Next, try a supine twist. Lie on your back and hug your knees into your chest for 30 seconds. Spread your arms out to the side, shift your hips slightly to the right and drop your knees off to the left and look up or turn your head any amount to the right for 5-10 breaths. Support under the knees with a blanket or block as needed to minimize the tension in the neck and shoulders. Exhale as your bring your legs back up to center and repeat on the other side.

Supine Figure Four Stretch

Lastly, try a figure four stretch also known as reclined pigeon. Lie on your back with your knees bent, feet flat on the floor. Lift your right knee and cross that ankle on the left knee. Reach your hands around the right thigh. If needed use a towel or a strap around the thigh as an arm extender so that there is minimal stress on the neck. Gently pull the left leg towards you allowing the right knee to open out to the side. Hold for 5-10 breaths. Exhale as you lower the feet to the mat. Repeat on the other side.

If you are someone who tends to notice more aches and pains after your outdoor activities, then a series of private yoga sessions might help keep you going. We will review your goals and develop a home practice that will help you balance muscles, decrease stress and improve your enjoyment of all your activities.