The hips are an area of the body that are often taken for granted, many people don’t stretch or strengthen them until they are stiff, but why does it matter if you have stiff hips? Your hips are the fulcrum upon which most activity depends. From bending down to pick something up off the floor, getting up off a chair, walking, jogging, we even need our hips to be functioning well to allow us to sit well.
If you own a set of hips, the ability to traverse their full range of motion will improve your life in many ways. Treat them well, keep them moving, and you will reap the benefits and reduce your chance of injury.
What’s the worst that can happen? Stiffness in your hips results in additional stress to other areas of your body due to compensations for the lack of movement. The most commonly affected areas are:
- Your lower back, causing back ache
- Your knees, sometimes resulting in pain and grinding (also called crepitus)
The good news is – Pilates is here to help! Your instructor will observe you performing a range of hip movements to determine where you restriction lies. A program tailored to release your tight structures and explore the full range of motion in the hip will be created for you. Equally as important as creating new mobility in your hips is strengthening the muscles around your hip socket and core to support your new found freedom.
Your Pilates instructor will use a range of techniques including strengthening, guided mobilization, and contract relax stretching, utilizing the full range of studio equipment.
For in between your Pilates sessions here are some home exercises to help keep your hips beautiful and free. If you have any discomfort during these movements stop and book in to see your Pilates or Rehab Pilates Instructor.
Circle/Heel squeeze – lie on your tummy with a Pilates circle between your ankles (heels can squeeze together if you don’t have a circle). Squeeze circle/heels for a count of 5. Try to drive the movement from your hip sockets. Repeat 10 times
Fire hydrant circles – lift one knee off the floor. Draw circles with the lifted leg being sure to keep the knee bent. 10 slow circles each leg
Hip flexor stretch – hold for 30 seconds and repeat twice each side
Side lunge stretch – place hands on the floor with feet wide. Send your weight over to one side using your arms for support. Find a gentle groin stretch and hold for 30 seconds. Repeat twice each side.
Achieving full hip mobility will improve your posture, help you to run faster, squat lower, have more freedom in your golf or tennis swing and delay age related joint problems. Enjoy the benefits of full hip mobility while reducing the likelihood of injury!
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