This will be a two part post, with the second coming this weekend. Both parts are essentially complements of one another, so make sure to stay tuned for part II.
To begin part one, I want to start by saying our hips…suck. I will speak for the majority of people, athletes included, when I say that our hips are weak, immobile, and underutilized. Right now, I want you take one of your arms, and move it every way possible, up, down, side to side, across your body, around in circles, ect. (yes, this is directly relevant to this post).
Now, using your leg instead, try to perform the same exact movements as you did with your arm. Are you able to move that leg as freely as you moved your arm? Can you achieve the same range of motion? Are the same movements with your leg are intuitive to perform as they were with your arm? Most of us will answer no to all of these questions.
But why?
Well, the answer is quite simple, and does not require you to be anatomically inclined. We DO NOT use our hips the way they were designed to be used!
Our hip and shoulder complexes are the two ball and socket joints in our bodies. Just as the humerus (upper arm bone) fits into the glenoid cavity of our scapula (shoulder blade) like a ball and socket, the femur (upper leg bone) fits into the acetabulum of our pelvis the same way. Both the hip and shoulder are capable (capable does not mean regularly subjected to) of doing flexion, extension, abduction, adduction, horizontal flexion/extension, and rotation.
However, we all noticed from the exercise earlier that it is much easier to perform these movements with our arm than with our leg.
The majority of people, at best, will move linearly a couple of hours out of the day (in other words, walking). For those of us who have desk jobs, we are worse off then the majority. The moment you sit down, your muscles and tendons begin tightening. The longer you spend time in this body-wrenching position, the suppleness of your hip joint decreases dramatically and causes extreme atrophy (weakening) of the muscles making up your hip complex. Weak muscles lead to weak bones, leading to arthritis, osteopenia, osteoporosis, and possible hip replacements down the road. If you work 40+ hours a week in an office chair, I strongly suggest you read on…
There are 17 muscles that make up the hip joint. When we move only in a linear capacity (best case scenario for many) we are using a small number of those muscles. The point I am trying to get at is that whether or not we are an avid athlete, we NEED to take time out of our lives to work all of the dormant muscles of our hips!
I have posted a few reliable sites with great exercises to get started on to begin strengthening and lengthening the muscles of your hips. I challenge each and every one of you to do these exercises on a regular basis (everyday would be ideal!) and take notice to how much better you feel doing your everyday activities. The exercises may seem strange and feel uncomfortable at first, but will also make you aware of how little attention we pay to arguably the most important part of our body!
http://www.fitnessmagazine.com/workout/butt/exercises/fast-hips-workout/?lastPage=true&page=5
http://www.youtube.com/watch?v=IdzSeup5lpc
http://www.youtube.com/watch?v=Fkk_L2PvcRU
Your hips want you to do these exercise movements! When you do what your body wants and is designed to do, it collaborates with your central nervous system and will reward you with making you feel better!
Train smart!
Andrew Simpson
368 Athletics