Benefits to Releasing your Hips
Oh now this is a goodie.
Have you woken up and gingerly rolled off the bed. Or perhaps turned onto your other side and felt a twinge in your lower back?
So not just me then 🤣
The world of stats say that around 4 out of 5 people have lower back pain at some point in their lives. WOW
I wish that most people knew what I (and a lot of healthcare professionals) know - that lower back pain is most likely a result of STIFF HIPS.
So, with that knowledge let’s dig a little deeper. How do we release our hips?
If you look at your body, your hips are the BASE to everything - from the shape of your spine to even the way your walk and use your feet. It’s all connected!
So if you have tight hips you’re a) gonna feel it in your spine and b) gonna be walking funny. That’s just a fact.
So we know know the major benefit of releasing your hips but HOW, I hear you ask! Ah well that’s where I come in. I’m going to list a few pilates exercises you can do but you’ll also see a link below which takes you to my free video for lower back pain which has a lot of the moves I’m going to list.
Or if you’re just ready to take a step and take your back pain into your own hands and finally get it under control you can now head straight over to my 14 Day Hip Opening Pilates Course and get stuck in.
Ok, let’s get into the Pilates moves you can do to release those hips.
1) Window Washers - you’re going to lie on your back, a slight gap between the floor and your lower back. Feet are not the ground about hands distance away from your bum and hip distance apart. Take an inhale and as you exhale both knees drop down to the left side. Inhale to bring back to centre and then exhale as you take them over to the right.
Keep your head, shoulders and upper back connected. Also take note - does one side feel trickier than the other?
2) Sacrum Rolls - this is a CLASSIC Pilates move and I include this move in some form in every class because it is soooo good.You’re going to get in the same position as you would for Window Washers, feet are grounded, head and shoulders are heavy. Take an inhale and roll your pelvis towards your heels. If you haven’t done this it’s going to feel so weird! If you’re struggling to understand how you roll your pelvis then think about holding a tiny cup of water on your pelvis and you’re trying to spill water to your feet as you inhale. Then as you exhale you’re going to roll your pelvis up towards your ribs (trying to spill water over your ribs). Keep going. After the tenth time, your hips might feel less stiff and take note!
3) Leg Slides - you’re going to again start in this bent knee position. Take an inhale, as you exhale slide the left leg out long. Toes on the left foot are up to the ceiling. Once your leg is long outwardly rotate the toes so they’re sticking out, inhale and draw the leg back in. Once your knee is bent then bring the knee back up to the ceiling. Repeat on the other side. You’re going to want to do this 10 times on each side and once you’ve done your 20 this way, reverse the move.