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15-Minute Routine To Unlock Tight Hips

Tight hips are the second most common complaint I hear from mountain bikers after low back pain, and the two are closely related.

34 Comments

  • + 6
 Paid for the whole collection yogaforbiker from Abi on vimeo two weeks ago, has been a constant part of my daily training since then. Highly recommended!
  • + 2
 Awesome. Please let me know if there is anything I can help you with Thorsten.
  • + 3
 Thanks Abi, so far I really enjoy the classes and the excercises seem to help with my stiff and hurting lower back Smile
  • + 1
 Try to stay consistent @MindPatterns and the soreness will continue to get less and less.
  • + 3
 This is still my absolute fave sequence, I usually do it a couple times/week! I haven't found another yoga teacher online that I like as much -- your sequences are great and you've got such a relaxing manner. Thanks so much, Abi. I still use the yoga15 app too Smile
  • + 2
 Awesome! Have you checked out my new site? You might find it even more useful than the app: yogaformountainbikers.com

Which is your favourite pose in this sequence?
  • + 2
 Reading the article and problems it causes just highlighted what I've suffering with for the last 12months, I've been to the physio and still going as I'm suffering with hip pain. I asked if mountain biking for 18yrs had anything to do with the pain but they said not, I'll try these stretches that said at just over 40 I'm not that flexible
  • + 1
 Let me know how you get on.
  • + 2
 rjh1889:
I am an osteopath candidate (means I am finishing my thesis) in Canada. I find that osteopathy is a huge help for those with hip & low back. That said I started to try this as I saw the article one day while looking at PB news feed. As I have some pretty tight hips from years of speed skating I tried this out. Feel a lot better after each time. I also have had diminishing knee pain when running since starting this routine.

Pretty sold on "yoga15app" set of 15 min routine to start my day.
  • + 1
 @Kozosteo: That's so good to hear. Please let me know if there is anything else you think yoga could help you with that I haven't covered. You can drop me an email at abi@yoga15.com if that is easier.
  • + 1
 Hi @yoga15app I've started using this routine and I'm starting to feel improvements, so a big thanks.

However, I really struggle with the dead pigeon. I can just about grasp the back of my thigh to start pulling it towards me, but it's difficult and I don't feel I'm getting the full benefit. Is there a variation that doesn't involve pulling on the leg?
  • + 1
 That's great to hear you're already feeling more supple.

Dead Pigeon is a great stretch, especially for your hip rotators and glutes. You can actually replicate the stretch from a few different angles. Sleeping Pigeon might be a good option: www.yoga15.com/blog/restorative-sequence-for-athletic-recovery or you can do it standing up with the bottom part of your leg supported on a surface: www.youtube.com/watch?v=DoXIIVywwic
  • + 1
 @yoga15app: Cheers Abi, thanks for your response.

The method in the Youtube video makes it much easier. I'm now able to do the Dead Pigeon (just), so something must be working! Smile
  • + 1
 @rustychainsean: Slowly slowly catchy monkey!
  • + 1
 Abi, I read that it's best to do this routine after activity. I really need to go through a stretch routine very early in my day as I suffer from pretty extreme medius and low back pain from the moment I get up in the morning. Would you consider a very brisk 2 mile walk prior to this routine to be sufficiently safe or do I need to do more? I typically ride a 9-12 mile single track circuit in the afternoons and if I don't have pre-ride stretching/activity, my medius and low back scream during the ride forcing me to stop and stretch along the trail.
  • + 2
 I'm sorry if my instructions were misleading. I want you to warm up so that you don't pull a muscle - to get the blood circulating through your muscles to literally raise their temperature. A short walk would be perfect but you can even just do some gentle mobility movements like Cat-Cow.

This routine can be a little intense if you're in pain, so you might like to try something a little gentler like this one: www.yoga15.com/blog/easy-15-minute-yoga-video-to-loosen-up-tight-joints

Let me know how you get on.
  • + 1
 Total game changer. I struggled with lower back pain & sore hip flexors before starting Abi's 15 minute workouts. I noticed the difference within two weeks & six weeks down the line I have more flexibility & no pain during or post ride at all now. Total covert. Thank you
  • + 1
 That's amazing Tony. 6 weeks is fast! I better keep coming up with new routines for you!
  • + 1
 When doing some of the moves in this video i start feeling some pain in the hips, sure it is form tight hips. Question is do you force the pain or stretch to where it is painfull?
  • + 1
 If you're feeling pain you definitely don't want to push into it. The best thing to do is to deepen your breath, ease into the stretch and try to use it to increase your flexibility over time. Check out this article for some other exercises you can do:
www.yoga15.com/blog/mobilise-your-hips
  • + 2
 Hi abi, after 8 month of hip issues and physio, I am still not further forward so it was a breath of fresh air to watch your vids, Its motivational, thanks
  • + 1
 No problem @olliedog. Keep looking after your hip and following the advice of your physio.
  • + 2
 This is great Abi, really helpful! Its been an especially tough winter.
Thank you! Wink
  • + 1
 No problem Steve!
  • + 1
 Hi abi, after 8 month of hip issues and physio, I am still not further forward so it was a breath of fresh air to watch your vids, Its motivational, thanks :-)
  • + 1
 I'm so sorry. I missed your message. Did you give the yoga a try? How are you getting on?
  • + 4
 good.
  • + 2
 First time ever. Great start to the day. Thanks for posting on Pinkbike!
  • + 1
 Awesome! Keep it up.
  • + 1
 This is for you @theminsta
  • + 1
 Utter ledge. instant relief. Thanks. Bring.on the day.
  • + 1
 Thank you! Nothing better than to start the day feeling supple.
  • + 0
 真棒,喜欢!
  • + 0
 熱,美麗

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