good hip stretches, posture advice

[Di bear]

I have tight hips, IT bands, and spinal muscles, mostly on the right side. Because of that imbalance, I've had a lot of pain from my ankles all the way up to my neck. I have knee pain sometimes while riding because my IT bands get so tight that they pull the knee cap to the side. I've used chiropractic care and different types of massage. I'm using those methods less now that I have a good stretching routine.

Here is a list of my favorites that have done a lot for me in the order I find most beneficial:

* Wide-legged forward bend - I usually rest my hands on the floor in front of me and allow my muscles to relax, then I'll place my hands on a two-foot high table in front of me and stretch out my back, kind of like doing a dog pose.
* Standing half forward bend or the Standing forward bend. I usually slowly move into the latter as my muscles relax.
* I can't find links for the following, but these are probably the two most important poses for me: lying twists. To start out, I lie on my back, bend my knees, and bring them up. I lower my knees to my side and rest them on the ground and rest for a while. Instead of working my abs and bringing them up with core strength, I use my hands to help lift them. My goal here is to stretch and relax, not contract. Then, I stretch to the other side. For the second round, I bring my legs up and keep them straight. I rock my hips to the right a little - scootch your butt to the right - then lower the legs to the left. I rest again. When the muscles relax more, I may flex my feet to feel a deeper stretch through the IT band and knee. Then, I scootch to the left and repeat to the other side.
* Triangle pose
* Half lord of the fishes pose

These poses have done wonders for my back, and they feel incredibly good while I'm doing them. They help bring balance and allow my spine to fall closer into place.

I like Hero pose for after rides. Depending on my flexibility that day, I may or may not use a block. Sometimes I remove the block as my flexibility increases.

I use yoga poses because I am quite flexible. The problem is the imbalance between the right and left sides. So, I usually hold the pose longer for my tighter side. When it feels relaxed, then I am finished. I never stretch to the point of pain.

I hope this helps.