Posted in Corrective Exercise

Hips and Back Not Feeling So Hot?


If you are facing someone, and your hips are facing more than a couple degrees either right or left, then your pelvis may be rotated a little more than is safe for your spine and low back! I know it’s something that I have been struggling with, as my right hip hikes up towards my rib cage causing my hips to rotate facing the left while my toes and chest are straight ahead. This indicates an imbalance in the hip flexors and hip extensors. The following picture shows the location and names of such muscles.

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Now, a few simple isometric exercises and stretches can be utilized in order to relieve the pain in the hip, knee and low back area associated with a hip rotation to either side of the body. If you have a job standing on your feet all the time, you might not notice it, but there are times you may rest more weight on one foot than the other. If you spend most of your day sitting, you might cross one leg over the other or lean one arm onto the table and keep the other side tall. In either case, you have to become aware of such habits in order to keep this rotation from reoccurring chronically. Try some of these fantastic isometric exercises demonstrated by Hands On Therapy in this video: https://www.youtube.com/watch?v=2ntO6AAPslc

After warming up the muscles just a little bit, you can even try some of these yoga positions at home or even in the gym. Even spending 10 minutes a day can tremendously improve low back pain, pelvic rotation and even stress and energy levels.

230_hp_07_fnl_450

http://www.yogajournal.com/pose/upward-facing-dog/

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http://www.yogajournal.com/pose/extended-puppy-pose/

252_hp_move_10a_450

http://www.yogajournal.com/pose/garland-pose/

201503-blog-Pigeon-erin

http://www.yogajournal.com/slideshow/3-ways-make-pigeon-pose-feel-better/#0

The pictures only show the pose, but you can visit the link under each picture to get step by step instructions on how to properly execute it and what muscles to “focalize on” (focus and utilize) during the movement! Spread the love and share this with a friend who may spend too much time sitting at school, a mom who hurts from carrying her young kiddo on her hip all the time, or even a co-worker who knows exactly how you feel. As always, if you have any questions or would like any more guidance, never hesitate to comment below or message me!

Happily,

Coral Jinright

 

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