Unlocking Hip Mobility and Easing Lower Back Pain with the Frog Pose
Table of Contents
What Is Frog Pose
Suffering from tight hips? Most people are! Tight hips can decrease our mobility, making it hard to perform everyday activities such as walking, running, and squatting. Luckily, the Frog Pose (Also, known as Frog Stretch), is a quick and easy movement to perform that will help to increase flexibility and mobility at the hips and relieve symptoms of tightness and discomfort.
The Frog Pose is a yoga pose that is completed on the floor. The positioning of the body resembles that of a frog. You will maintain your position for 30 seconds to one minute and should complete the stretch 1-3 times. The Frog Pose can be tough to master if you have very limited hip mobility. With consistent stretching, you can improve your hip mobility and sink further into the stretch!
How to Do Frog Pose
The Frog Pose is considered to be an intermediate stretch because of the positioning of your legs and hips. For those with very tight hips and limited mobility, it may be tough to perform this stretch, and you might not be able to push the hips as far back as you would like to. This is okay! With time and practice, you will be able to increase your mobility and reach further into the Frog Pose.
To complete the Frog Pose, we suggest using a Yoga mat to cushion your knees. However, it is not needed to perform the stretch. Follow these steps to learn how to do a Frog Pose:
Start in a tabletop position. This means that your hands are underneath the shoulders and the knees are underneath the hips.
Take a deep breath in and slowly push your knees out to each side. You will begin to feel a stretch in the inner thigh as you do so. Do not push the body past the point of discomfort. As you push the knees outwards, push the toes out and away from the body as well so that your ankles can make contact with the floor.
Lean the torso forwards and place your forearms and palms on the ground. If this is too much for you, remain upright or place your forearms on Yoga blocks. Hold this position for 30 seconds to 1 minute while taking deep breaths.
You have now learned how to do the Frog Pose!
Frog Pose Form
As everyone’s flexibility is different, we will all exhibit different forms when performing the Frog Pose. The most important thing to remember during the Frog Pose is that it should not be painful! Only stretch to the point of slight discomfort, even if that means that you cannot place your forearms on the ground or you can only slightly spread your knees apart. With consistent performance of this stretch, you will get better with time!
Another important thing to remember during the Frog Pose is that your toes should be pointed away from the body, and your ankles and inner foot should be in contact with the floor. The final thing to keep in mind during the Frog Pose is that your low back should remain in a neutral position. Brace the core during the stretch to avoid letting your lower back enter an extended position.
Frog Pose Benefits
The Frog Pose has multiple benefits for athletes and non-athletes alike. Here is a list of some Frog Pose benefits:
Stretches the Adductor muscle group
Improves core strength
Reduced muscle tightness
Improved mobility and flexibility
Improved mobility and flexibility might be the best benefit from the Frog Pose! When we increase our mobility and flexibility, it makes it easier to do everyday activities such as bending over to play with your kids and an overall improved quality of life. Improved mobility and flexibility will also translate to, and improve your performance in other exercises such as the squat, practicing yoga, and your running performance.
What Muscles Does Frog Pose Stretch
The Frog Pose specifically targets the Adductor muscle group. This is the muscle group that helps to bring the thigh towards the body and is made up of the Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, and the Pectineus. The Frog Pose will also engage the groin, core, and the hips.
Why Is the Frog Pose Useful
The Frog Pose is useful for improving hip mobility and flexibility. This is important for those of us who sit down for long periods of time and are experiencing muscle tightness in the lower back or hip region. The Frog Pose can help to counteract the tightness in the muscles and reduce your symptoms. As well, the Frog Pose is very useful for runners who are experiencing tight hips and/or are looking to improve their hip mobility.
Rocking Frog Stretch
The Frog Pose has been modified into a dynamic movement called the Rocking Frog Stretch. This variation of the Frog Stretch features the hips rocking forwards and back while the knees and forearms remain in a fixed position on the floor. The Rocking Frog Stretch will also engage the shoulders in addition to the Adductors and the groin.
Frog Pose Stretch
The Frog Pose Stretch is considered to be a static stretch. This means that it is a stretch that maintains a certain position for a period of time. Static stretches are recommended to be performed after activity as a cool down. For more information about static stretching, check out our video series on static stretching.
As well, the Frog Pose Stretch is not recommended for those with groin, knee, or hip injuries and individuals who are in the first trimester of pregnancy. If you are unsure if it is safe for you to do a stretch, ask your doctor prior to attempting the movement.
Frog Stretch Alternatives
An alternative to performing the Frog Stretch is the Butterfly Stretch. This is another static stretch that will help to reduce muscle tightness in the Adductors.
As well, the Forward Fold is another great Frog Stretch alternative that will open up the hips. Simply have a seat on the floor in a cross-legged position and bend forwards at the hips. You will reach your hands out to make contact with the floor in front of the body and hold this position.
Lastly, the Pigeon Stretch is another alternative that will engage the hips to increase flexibility and decrease your risk of injury.
