My right hip feels jammed. how do I elongate my hip flexors?

Yoga Discussion General Yoga
#1

Hi all,
I’ve been practising yoga (vinyasa primarily) more and more intensely, and I noticed a few weeks ago that my right hip felt “wrong”. The best way I can describe it is… you know when you open a CD case and it should open easily, but when the hinge is misaligned, it doesn’t open very well and gets “stuck”? That’s what it has felt like. I can no longer do a lotus, and one of my instructors told me that the socket might be pulled in too tight as a result of tightened hip flexors… which explains the clicking I sometimes hear for instance, when I’m sitting with legs crossed and I lean forward then I lean back…

Has anyone else experienced this, and what can I do? It’s been weeks now, but it hasn’t gotten any better, and since I can’t do many of the yoga poses on my right side, my other muscles have tightened up as well…

help!
thanks

#2

I would recomend you go back to the basics. Work on you Sun Salutations/Surya Namaskara (especially the version where you come down to a runners lunge on each side), hip openers (all the triangles/trikonasana you can think of), Camel Pose & Hero Pose/Virasana, Bow & Standing Bow poses, Wheel pose/Chakrasana. Also oppose these with some squats - flat footed if you can.

Aside from that, I would check out a hot tub/whirlpool, maybe some lunges if you feel that helps, and sleep, loads of sleep and rest. If you are injured you should cut back on excercise for a couple days until your body recouperates.

Hope this info helps.

Peace

#3

Yes - sounds like your ever-more-intense practice has resulted in a strain. If it’s the tendons and ligaments around the hip joint, that could take many weeks of comparative rest to recover. The worst thing you can do is try to overcome it by even more intense or protracted stretches or working harder in the postures affected. The best thing you can do is consult a physio.

Some might recomment glucosamine supplements, but if you already have a wide-variety diet, that makes little or no difference.

Meanwhile, hang looser …

#4

The hip is a ball and socket joint which is stabilized by a swath of muscle and ligament. Depending upon what kind of a practice you were doing, you may have a structural imbalance leading to an instablility. It is best to be equally toned in this area (not hyper flexible) for comfort and stability. Sometimes a vigorous or “advanced” practice can weaken or stretch the ligamentous connective tissue. If it were possible to see you and your movement, a personalized practice could be constructed which would be suitable for your specific situation. Which movement(s) specifically lead to the feeling of being stuck? Does the clicking sound only occur in lotus? What has your practice consisted of - was it heavy on forward or back bends? How are you doing now?

Namaste,
Chandra

#5

Could you please tell me more about your practice?
I understand it’s a vinyasa practice. Could you be more specific? Also can you tell me how long you’ve been practicing yoga (in this style and any others)? What asana are you doing in your practice and are you practicing at home? Also a brief description of the nature of your work and your current diet please.