Month: January 2021

Hip Strength and Stability

If you’ve ever had an ache or an injury in your hips, you understand how important the health of your hips are. Many people underestimate the importance of strength and stability in your hips.

Your bones consist of your pelvis, femur, sacrum and coccyx. Which is fairly simple but the musculature of the hips is extremely complex. Three gluteal muscles and hip flexors generally get the notoriety but if you peel back the layers you will find so much more. There is your piriformis, deep external rotators, not to mention all of the adductors, and abductors. When one of these is not functioning properly, your body compensates and activates a different muscle to do the job. This leads to aches, pains and injuries.

There are a few areas that may highlight the cause of the pain.

  1. Posture and alignment: Take a look at your posture standing from head to toe with no shoes. Are you even on each side? Do you tend to hand on one side, and pop your hip out when you stand? Is your weight dispersed evenly on both sides? Are your heels, hips, ribs and shoulders all stacked on top of each other? Is your pelvis tilted forward or tucked under?
  2. Form during movement: As you exercise, pay careful attention to your form during movement. Be sure to carry good form throughout your movement and set. If your forms suffers, then back off and work through only good form repetitions. Your body needs to be able to perform not only multiple good repetitions but also perform it without thinking about it.
  3. Training Program: Many athletes, weekend warriors and postpartum women fail to train in many different plane of motion. For example, if you are a runner and your training plan consists of running, squats, lunges and sit-up, you are working only in one plane of motion. By adding lateral and diagonal movements will not only strengthen and stabilize your hips but it will make you a more well-rounded athlete. Also, please bear in mind that you should be cross-training outside of your typical plane. If you are a runner, cycling may not be the best choice for you. Choose a Barre class, kickboxing, tennis or soccer. Lastly you can also add in hip strength and stability exercises before you start your workout to really activate your hips with the correct function. (Click the link below for your FREE Hip Strength and Stability Exercise Guide https://marvelous-inventor-4184.ck.page/8020274c2b)

Keeping your hips strong and stable will not only prevent injuries but it will also provide your body with a solid foundation to build on. A few extra minutes spent on your hips is prudent. If your foundation is strong, your performance will be strong.

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