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I am going to demonstrate a hip stretch. We will be lying on our back, so we'll roll back
down. Retract your shoulders, a little, and draw you abdomen in tight. Of course, keep
your face relaxed and your eyes soft. Bend your legs with your feet resting flat on the
floor. Then, I will put my right foot across my left upper leg. This is really good for
your hip joints. A lot of times those with fibromyalgia, get really sore in the hip area.
I love doing this stretch. Lift the left foot off of the floor. Then, I'll just push my
knee close to my chest. Another way of doing this, if you want a little deeper stretch,
is to place your hands under your left leg. This is called threading the needle. Drop
the shoulders down. There should be no tension in the face. Pull your legs a little bit closer
inward towards your chest. If this hurts, remember to back off a little bit. Only go
to the point where your feel a tug, drop your heel down and your can even add rolling your
foot. This stretches your ankle out. Hold that pose for about three breaths. If that's
too much, simply hold it for one. As you take your legs down, release the hands first. Lower
the left foot, then, take the top or right leg and completely cross it over the left
leg. Next, holding both legs with your hands, lightly pull them into your chest. It puts
a little more strain on the hip. Again, take another breath. A lot of people tend to tense
their shoulders trying to pull their legs up. Let them go, just let the hips stretch
and breath through it. Next, you'll take your left foot down and switch legs. Your left
leg will be on top of the right one. Again, lift the right foot off the floor and drop
the heel down. You may place your hands under the leg and pull in, only to a tug. Roll the
foot around and hold that for two or three breaths. Finally, add the stretch with the
left leg completely crossing over the right. Pulling lightly into the chest.