Many people suffer from lower back pain, and one of the causes is thought to be stiffness in the hip joint. This time, we will focus on the iliopsoas muscle around the hip joint and introduce stretches that will loosen the hip joint by properly using and relaxing it. Please try this if you are concerned about lower back pain or if you want to prevent it.

◾️Recommended for people who:
・Experience stiffness around the lower back due to prolonged sitting
・Have difficulty touching the floor when bending forward
・Feel stiffness in the hip joint
・Have started to notice difficulty in hip and lower back movement from their 50s onwards

◾️Muscles targeted by this stretch:
The iliopsoas muscle (psoas major and iliacus) is an inner muscle involved in hip flexion. When this muscle becomes stiff, hip joint movement is restricted, and it is thought that the burden on the lower back increases. In the video, we will loosen the iliopsoas muscle by rotating the hip joint, and then stretch it.

◾️Instructions
・0:00 Explanation of the relationship between hip joint stiffness and lower back pain, and the process of loosening and softening the iliopsoas muscle.
・0:33 Check hip joint movement with a forward bend (before).
・1:03 Stand with one foot shoulder-width apart, open the knee of one leg outwards, and pull it under your armpit.
・2:21 Do the same with the other leg, opening the knee outwards and pulling it in.
・3:21 March in place, then kneel down and move to stretch the iliopsoas muscle.
・3:36 Hook your fingers onto your hip bones and rotate your hips backward, holding for 5 seconds.
・4:14 Switch to the other leg and rotate your hips in the same way, holding.
・4:44 Sit with both hands behind your hips, and bend your legs to a 90-degree angle.
・5:00 Slowly extend and return the front leg 10 times.
・6:03 Slowly extend and return the other leg 10 times.
・6:44 Stand up and bend forward again, checking the movement of your hip joints afterward.

◾️ Precautions and Things to Avoid
If you have unstable balance, hold onto a wall or chair for support.
Perform movements carefully and avoid using momentum or doing them roughly.
Stop any movements that cause increased pain or numbness.
If symptoms persist, we recommend consulting a medical professional.

◾️ Frequently Asked Questions
Q. Why are hip joints (iliopsoas muscles) related to lower back pain?
A. It is believed that proper hip joint movement reduces the burden on the lower back, and the video also mentions that many people find relief around their lower back by using their iliopsoas muscles to loosen their hip joints.

Q. Is it okay to do this every day?
A. The video recommends repeating the exercises. Please continue within a pain-free range without overexerting yourself.

Q. What should I do if I don't feel any effect?
A. Results vary from person to person. If symptoms persist, we recommend consulting a medical professional.

【What is Bikin Yoga? Who is Naoko Hirota🤔? ?】 】

Born from a strong desire to transform one's body as easily and efficiently as possible, despite disliking exercise, comes the original method "Bikin Yoga (loosen + stretch + strengthen)!"

Hirota herself overcame long-standing body image issues through the transformation of her physique,
and now operates under the motto "Let's learn to love ourselves."

✔️Release Roller
https://a.r10.to/hNCbZZ

✔️Apparel
https://a.r10.to/hF7mCa

✔️Bikin Yoga Online Salon
https://www.hirotanao.com/bikinyoga/a...
A community where you can transform your body while learning, currently with over 2000 female participants 😋

✔️Online Studio HOME
https://www.hirotanao.com/bikinyoga/s...
Bikin Yoga studio using ZOOM!

✔️Instagram
https://www.instagram.com/onaoonao?ig...

✔️Beautiful Muscle Yoga Instructor Training Course
https://www.hirotanao.com/training/
For those who want to learn the basics of the body's mechanics ✏️

✔️Books (5 books currently available)
https://www.hirotanao.com/goods/

✔️note Hirota Nao Blog
https://note.com/studioh/

✔️Voicy Beautiful Muscle Yoga©︎Radio
https://voicy.jp/channel/4069