5 Tips to Improve Hip Health – Your Hips Don’t Lie!
Who knew that Shakira was onto something when she famously iterated that her “hips don’t lie”! Well, more and more evidence is now suggesting that hips are vastly more important in the diagnosis and management of the pelvis, and in fact, the whole spine.
So with this in mind, here are my five simple, yet effective, ways to ensure that you can keep salsa dancing for longer. ;)
1. Pigeon Pose
If you’ve ever been to a yoga class, chances are that you would have done one or two of these. The pigeon pose allows you to gently stress the inner aspect of the ball-and-socket joint, whilst also stretching the front of the quadriceps and hip flexors. I recommend doing this twice daily, and if you’re an office worker sitting at a desk for prolonged periods of the day, then feel free to do this up to four times a day. Hold for no longer that 25 seconds.
2. Active Lateral Hip Openers
If you wake up in the morning feeling a little stiff in the hips or lower back, then active hip opening exercises are an effective and efficient way to gain your flexibility back. Ensure that your technique is ‘on-point’, i.e. try to only move your hips and not recruit your lower back in the rotation. I recommend doing 10 on each hip, up to two times a day.
3. Goddess Pose
Everyone wants to feel like a goddess at one stage in their life! This pose not only looks powerful, but it gently open the hips and engages the glute muscles. To get more from this, gently sway from side to side, or try to go lower into the stretch, but no lower than your hip height or you may over-stress your joints. I recommend doing this for 30 seconds at a time, three times a day.
4. Reclined Hip Flexor Pose
Quadriceps are strong muscles of the legs, and often do not get stretched enough. Start by tucking your foot under your bum in a kneeling position, and support your upper body with your hands behind your body. If you want to feel more of the stretch, then slowly lower yourself backwards until you’re resting on your elbows or even laying flat if possible. I love this exercise, but I recommend only doing this for 10 seconds at a time, and with a maximum of three per side per day.
5. Calisthenic Hip Mobility
Okay, let’s tie this all together! Calisthenic hip mobility exercises are a great way to incorporate your stretching into your exercise. This prepares your hips for the stress of the exercise/movement.
So there you have it!
I hope you enjoy trying out these movements!
We hope you enjoyed our blog about Hip health.
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