Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; WP_MatchesMapRegex has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/class-wp.php on line 635 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; Translation_Entry has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/pomo/entry.php on line 14 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; POMO_Reader has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/pomo/streams.php on line 12 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; POMO_FileReader has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/pomo/streams.php on line 106 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; POMO_StringReader has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/pomo/streams.php on line 150 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; POMO_CachedFileReader has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/pomo/streams.php on line 189 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; POMO_CachedIntFileReader has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/pomo/streams.php on line 204 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; WP_Widget_Factory has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/widgets.php on line 405 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; CountPerDay has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/plugins/count-per-day/counter.php on line 24 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; CountPerDay_Widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/plugins/count-per-day/counter.php on line 1261 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; Gigpress_widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/plugins/gigpress/output/gigpress_sidebar.php on line 3 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; OLT_Section_Widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/plugins/section-widget/section-widget.php on line 37 Deprecated: Function create_function() is deprecated in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/plugins/section-widget/olt-checklist/loader.php on line 14 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; OLT_Tabbed_Section_Widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/plugins/section-widget/section-widget-tabbed.php on line 16 Deprecated: Function create_function() is deprecated in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/plugins/simple-google-calendar-widget/simple_gcal.php on line 206 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; mh_affiliate_widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/themes/mh-magazine-lite/includes/mh-widgets.php on line 15 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; mh_custom_posts_widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/themes/mh-magazine-lite/includes/mh-widgets.php on line 68 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; mh_facebook_widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/themes/mh-magazine-lite/includes/mh-widgets.php on line 164 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; mh_slider_hp_widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/themes/mh-magazine-lite/includes/mh-widgets.php on line 240 Psoas- og lårstræk | EQUI-YOGA

Psoas- og lårstræk

Denne øvelse afslører, hvis dine hoftebøjere (særligt din M. psoas major, som forbinder toppen af lårbensknoglen med lændehvirvlerne), er stramme.

  1. Placér højre fod langt fremme på måtten, mens venstre fod og knæ er i gulvet. Hold venstre arm i gulvet, og støt højre hånd på højre lår. NB: De fleste vil allerede her mærke et intenst stræk på forsiden af venstre lår. Du kan sagtens blive i her i 5 ind- og udåndinger de første par gange. Når din krop vænner sig til strækket, kan du begynde at bygge videre på øvelsen. Hoftemuskulaturen har brug for god tid til at give sig, da der ofte gemmer sig rigtig mange spændinger her. Jo mere tålmodig du er, desto hurtigere vil din krop give slip på sine spændinger!
  2. Drej overkroppen mod højre, så du måske kan se din venstre fod i gulvet bag dig. Prøv at få benet til at ligge så lige som muligt. Lad evt. hofterne synke lidt dybere, så strækket bliver mere intenst.
  3. Hvis du føler dig klar til det, kan du prøve at bøje det højre ben, så foden nærmer sig dine hofter
  4. For at gøre strækket endnu mere intenst kan du nu tage fat i den bagerste fod – eller, hvis det ikke kan lade sig gøre – trække i foden med et bælte eller et stykke tøj. Nu vil du helt sikkert kunne mærke et stræk i dit venstre lår!

Når du har fundet den position, der giver dig et godt og overkommeligt stræk, kan du blive her i 3-5 dybe vejrtrækninger, før du langsomt kommer ud af strækket igen og gentager øvelsen på modsatte side.

HUSK: Det er MEGET vigtigt at holde hoftemuskulaturen smidig for at undgå ryg- og benproblemer. Hvad mange ikke tænker over, er, at fx lændesmerter ofte udspringer af stramme og usmidige hofter. Lænden, som naturligt svajer, kan nemlig blive trukket frem til et for voldsomt og dermed usundt lændesvaj af de stramme hoftebøjere. Læs mere om sammenhængen mellem lændesmerter og lukkede hofter her!

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