It does not matter how old you are or what kind of shape you’re in, this is for everyone – be more aware of the front of your hips. Pay attention to where you crease at your hips when you sit down (or while you’re sitting). I’m talking about your hip flexors (located at the crease between your torso and top of your thigh).
Why? Because you’re going to need them for a long time and our very sedate lifestyles (sitting to eat, drive, read, work, etc) encourage these hip flexors to tighten. Without you ever realizing it. Overusing your hip flexors also is keeping other muscles of your body from being as strong as they could be, i.e. core muscles. You easily can create an injury if you don’t use the muscles designed to support and move your body, correctly.
It doesn’t matter if you don’t consider yourself fit or strong; giving your hip flexors a rest while waking up other muscles (they’re there) will help you in many ways. But first you need to become aware of them (hip flexors) and when you are using them, which for most people is the majority of their waking hours.
Are your hip flexors tight right now (again, they are at the crease between your torso and top of your thigh)? Are they working (engaged) while you are sitting? Why? Are you under some sort of stress? Are you functioning with poor posture? Do your hip flexors often feel engaged or tight?
Try to purposefully relax or “let go” of them right now. Let other muscles take over for a second. Take a breath in through your nose and out your mouth. Notice which parts of your body are working and which ones are relaxed. Then place your fingers along that crease where your thighs meet your torso – does it feel hard and tight under your fingers, or soft and relaxed?
Think about it – when your legs and hips are not supporting your body weight, like when you are sitting down, there should be no need for the hip flexors to be working. But, you may be using them, without realizing it, to keep your body upright instead of your abdominals.
Here’s the wrong way to relax your hips and back muscles:
When you are sitting in a slouch, forming the letter “C” with your spine. Without your being aware of it, you’re overstretching your low back muscles while encouraging the shortening of your hip flexors and hamstrings (because your pelvis is rounded under). It may feel like your hip flexors (and hamstrings) are more relaxed, but when it is time to sit or stand upright, those hip flexors have to stretch/lengthen to allow your body to be upright. This is a recipe for injury — an unnecessary injury given the availability of other muscles (particularly your core) whose job it is to support you.
Start paying more attention to your CORE muscles!
Take my tip (the right way to “let go of” your hips) for a test drive:
While sitting, engage your core (abdominal, tummy, whatever you want to call it) as though you are loosening your waist band. Imagine your spine getting longer, your body getting taller, with an imaginary ponytail being pulled towards the sky. Not only feel your “muscular belt” getting tighter, but your ribs being pulled together (as though you are wearing an old fashioned corset).
Take a breath through your nose, then begin to exhale through your mouth as you gently allow your head to fall forward. Continuing to exhale, allow a crease to develop under your chest, approximately where a bra strap would be (guys and girls can do this – use your imagination!).Stay there as you finish exhaling, feeling your “muscular belt” tighten and your belly button pulling into your back. Keep your sit bones pointing down into your chair, resisting the temptation to tip your pelvis back (thus rounding your low back). Inhale as you roll up, one vertebra at a time. Your head should be the last part of your body to come up.
You’ll be relieved to experience how great you feel. If you do this stretch properly and consistently, you will be surprised at how quickly you feel stronger, taller, and more flexible. Variations: sitting in a high backed chair or standing against a wall – in both positions have your hips and upper back against the chair or wall, keeping everything below the waist stable. Your posture will improve—and your hip flexors will thank you.
If you’d like to talk to me about what I do and how I’ve helped clients in their teens, 20s and all the way into their 70s, and how I can help you, please check out my website and contact me.
