Tips for Stiff and Sore Hips

Healthy Happy Hips

You don’t know how valuable, useful or indeed what body parts allow you to do, until pain and stiffness stops you in your tracks.

Your hips are no exception. Knowing the warning signs that all is not well with your hips is vital. This helps you remain active, strong and confident in moving and using your body.

 

Warning signs your hips need attention: 

  • having to sit to put on socks or trousers
  • struggling to reach your foot, especially in the morning
  • you avoid sitting on the floor at all costs!
  • preferencing one leg to climb stiles or navigate awkward obstacles.

Lessons in human evolution

Pre the invention of chairs, the ground was the place of repose. Your modern homo sapien ancestors, for the 200,000 odd years they’ve been on earth, had little choice in the matter. Sitting on the ground, where body weight from above meets the firmness of the ground beneath, supports strong, supple, healthy hips.

It also involves using your whole body to lower yourself down and get back up again. Combine this with the variety of hip and leg positions on offer: sitting crossed leg, side sitting or with straight legs out, joints are stretched and opened in a way nothing else can! 

Stretches to help your hips

1) Cross legged sitting

Lengthen your spine upwards, drop your shoulders and breathe.

If your groin, legs or back are uncomfortable, sit on a cushion or move your feet away from your body. 

crossed legs

2) Side sitting to the left and to the right

Lengthen your spine upwards, drop your shoulders and breathe.

To ease any discomfort, lean further towards your outstretched arm.

sitting left

Up and down from the floor an issue?

If the effort required to get back up again is a strain, lean on something to help you up. The more you do it, the stronger and more supple you’ll become. In turn this lessens the assistance required. While you’re taking the trouble to do it, alternate the leading leg each time you go down and get up. This way you strengthen both sides of your body. 

 

Me?

I’m stiffer on my left side. So my aim is to lessen the difference between the left and right. Choosing to sit on the floor to dry my hair in the morning and again in the evening, is how I blend it into my day.

Breathing in, then slowly out 3-4 times, is how long I hold each position. Lengthening my spine, dropping my shoulders with each breath creates the opportunity to breathe deeply, listening to my body while letting go of tension.

Win, win and win!

I’m here to help

If pain is limiting you or you have questions regarding any of the above, I’m here to help you sort it out. Please feel free to contact me. Simply click the link below:

Alternatively give me a call, my number’s at the top of the page. It’s always good to talk! 

Rachel

Physiotherapy through movement

Looking to make the most of the body you’re in, for more of the life you want.
Then hop onto my mailing list for tips and information!

It’s not about finding more time to exercise.  Really!

Physiotherapy through movement

Founded in human evolution

makes every move you make count, in everything you do.  




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