Give a Little Love to Those Hips
Pregnancy, childbirth, and [way too many] hours of sitting can wreak havoc on our bodies, especially our hips. If we don't actively and consistently work our hip joint, our range of motion will become increasingly limited until our hips can no longer adequately perform their duties.
To maintain hip health, make it a habit to move your hips into their end range of motion every single day.
Incorporating Hip CARs (Controlled Articular Rotations) into your daily routine only takes a few minutes, but it can keep your hips healthy for years to come.
To perform Quadruped Hip CARs: Click Here for Video Tutorial
Set up in an all 4's position, with our wrists in line with your shoulders, and knees in line with your hips.
Inhale deeply, expanding the bottom of your rib cage in 360 Degrees.
As you exhale, begin building tension throughout your body.
Slowly rotate your right knee in a clockwise direction as wide as you can. Perform 3 SLOW reps ("your 1 MPH"), trying to reach for a greater range of motion with each rep, followed by 3 SLOW reps in the opposite direction.
Repeat on Left leg.
I recommend performing 1-3 sets of 3-10 Reps in each direction. Listen to your body to gauge how much is right for you, and remember that QUALITY of reps is far more important than QUANTITY.
TIPS:
If your core can't functionally/adequately control the load in this position (often the case for beginners, pregnant mamas, or in the first year+ postpartum), you can perform the same exercise in a standing or side-lying position.
Move only from the joint you're specifically working and stabilize your pelvis- avoid arching your back, shifting your pelvis open, or dropping into the opposite hip. Placing something like a book on your back can help give you feedback about if/when you fall into compensation patterns.
Make sure that you're not bearing down on your pelvic floor as you increase tension in your body.
DISCLAIMER: I am not a medical professional, and I am not even physically with you to ensure you are executing this correctly. Never perform any exercise that causes negative pain in your body, or without clearance from your doctor.
Reach out with any questions at Kimberly@FemmeNatale.com, or schedule a session today.