Struggling to sit cross-legged comfortably due to tight hips? This article reveals a 28-day regimen that successfully alleviated that issue for me.
Lara Heimann, a renowned physical therapist, yoga instructor, and founder of the LYT Method, has created a 28-day hip mobility plan designed to strengthen weaker muscles and lengthen tighter ones. This plan, aimed at improving overall health and mobility, has been praised for its effectiveness in promoting longevity and healthy aging.
The plan, while specific details are not fully disclosed, emphasises exercises that strengthen the hips and legs, improve balance and body awareness, and enhance mobility. Exercises such as squats, lunges, and single-leg squats are likely to be included, as they help build muscle mass and strength in the lower body.
Balance poses and exercises like the Goddess mover and supine figure 4 active stretch are also part of the plan, as they help improve balance and body awareness. Furthermore, movements that focus on hip hinge, pelvis movement, and back flexibility are incorporated to improve overall mobility and reduce tightness.
One individual, who has limited hip mobility since preschool, decided to commit to four weeks of these exercises. At around the half-way point, they noticed some improvements in hip mobility. By week four, lateral lunges were introduced, which proved beneficial for improving mobility range and control.
After four weeks, the individual experienced improvements in comfort in certain poses, such as sitting cross-legged. Lara Heimann, in her assessment, attributed the individual's limited hip mobility to a combination of factors, including limited external rotation and abduction range. The limited range of motion could be caused by issues with the hip capsule, glute medius, or other muscles like the deep rotators and adductors.
Other exercises included in the plan are the 90/90 hip switches, quadruped rockbacks, and glute bridge with marches. The 90/90 hip switches exercise is good for internal and external hip rotation, while the quadruped rockbacks exercise focuses on hip flexion and hip capsule glide. The glute bridge with marches activates the posterior chain and encourages pelvic control.
The supine figure 4 active stretch exercise is beneficial for stretching the glutes and piriformis, while the kneeling hip flexor eccentric slides exercise is beneficial for active hip extension. The Lizard lunge reach and twist is good for dynamic strength, and performing standing hip CARs can help practice controlled articular rotations.
For those interested in starting such a plan, it's advisable to begin with a consistent schedule, such as 3-4 times a week for 20 minutes, focusing on proper form and gradual progression. Consulting Lara Heimann's specific resources or publications related to her hip mobility plan would provide a more detailed understanding. Her approach generally combines elements of yoga, strength training, and functional movement to improve overall health and mobility.
- Lara Heimann's hip mobility plan, which includes exercises from yoga, strength training, and functional movement, emphasizes flexibility and body awareness, incorporating movements such as the supine figure 4 active stretch and kneeling hip flexor eccentric slides for stretching and active hip extension.
- The plan, encompassing cardio workouts like lateral lunges, also places a strong focus on enhancing balance and mobility, like in the Goddess mover and balance poses, to promote overall health-and-wellness and fitness-and-exercise.
- Scarce details are disclosed about the 28-day plan, but it is known to include exercises that target specific muscle groups, like the deep rotators and adductors, aiming to improve hip mobility and reduce tightness, thereby contributing to healthy aging.
