The most common issue I see regularly that people have with their hips is stiffness or restricted movement. And this is caused by a number of things…usually either a general lack of movement or too much of a repetitive motion.
The 3 Most Common Hip Complaints
1) Hip Stiffness: The primary non-painful complaint. Stiffness doesn’t necessarily go along with strength, or lack of flexibility with weakness. It’s likely more probable, to be both stiff and weak simultaneously, especially at the hips. Like me;)
2) Weak Hips: Decreased strength is a concern. The big and small muscles surrounding the hip need more stimulation than is gained from everyday walking, jogging, or just being “active”.
3) Muscle Strains: The primary pain complaint. Usually due to overuse, poor repetitive movement patterns, and/or unfamiliar exertion.
💥Before we go any further, I just want to remind you that this information is NO SUBSTITUTE for being seen by a medical practitioner if you have any ongoing issues-particularly related to pain and weakness.
✔️Thanks to my mentor, coach, and friend Zac Cupples for the inspiration behind this position.
Here’s what you’re gonna need:
-Clear/Comfortable space
-Maybe a mat
-Cushion or Pillow
-Block or Book
Here’s what you’re gonna do: Start here: Practice INHALING.
Find the MOST COMFORTABLE position based on your “body type” 🤸♂️Loosey-Goosey: You feel SUPER LOOSE and BENDY all over. (LEFT KNEE FWD) 🏋️ Super Stiff: You feel STIFF all over (RIGHT KNEE FWD)
- NASAL ONLY breathing! (Tongue against palate. MOUTH CLOSED!) - LONG EXAGGERATED SILENT INHALE (NO NECK!) Then normal exhale out. - Pause (Breath normally). Wait for next inhale to come. Repeat. - 8-12 breaths
1/2 KNEELING BENT OVER: 5 breaths inside/outside of each leg
🤸♂️Loosey-Goosey: Start with LEFT leg forward
🏋️ Super Stiff: Start with RIGHT leg forward. BOTH DOWN KNEES ELEVATED!
👣FRONT FOOT GROUND CONTACT: Drive the heel, knuckle of your big toe and pinky toe into the ground whilst keeping front knee center of foot.
-Opposite hand on block/book: PUSH into block (or book) keeping your chest away.
-PUSH HIPS BACK! (Think about opening a door behind you with your back pockets!)
🤸♂️Loosey-Goosey: NO TUCK!
🏋️ Super Stiff: SUBTLE TUCK of hips (Think about pulling the bottom of your back pockets to the back heel!) PURSED LIP EXHALE. GET ABS!
✔️When you get it right (and you will) you might feel the same side glute working on the front leg!
PRACTICE this position DAILY as part of your daily recovery regimen or warm-up/prep for your training session. I find this position especially useful after long bouts of sitting…LONG car rides…plane rides…working. Just being inactive for longer periods of time. You get the idea:) Enjoy!
Dedicated to your health and longevity, Mike
P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.
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