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Simple Exercise - Great Effect
HAPPY HIPS
We have several small, but important muscles deep inside the hips that help to dynamically stabilize the pelvis. In other words, they balance your pelvis on top of the thighs, allowing freedom of movement in the legs and a balanced alignment of the spine.
They are very responsive and keeping them strong and adequately long is really important.
This month's exercise is about maintaining and achieving healthy length and relaxation of these muscles. It's a very simple exercise that can be done sitting on (almost) any chair in (almost) any place (maybe not when having a job interview or going on a first date....).
DEEP HIP STRETCH
Sit on the front edge of a chair, preferably one with a firm surface and definitely no wheels (I did say "almost any chair").
- Your feet are underneath or slightly in front of the knees.
- Sit right on top of your sit bones and elongate the spine.
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Bend the right leg and place your right ankle on top of the left thigh.
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Chances are that your pelvis tilted back and your spine bent a bit while you were lifting the leg; all good, just sit up tall again.
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Like before, sit on top of your sit bones, if possible a little bit forward. Lengthen the spine and lift your breast bone.
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You should feel a good stretch on the back of your right hip. The more you sit in front of your sit bones and lean forwards with a straight or slightly extended spine, the more stretch you feel.
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I also like to flex my right foot (pull the toes back).
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Breath evenly and hold the stretch for up to 10 breaths.
 
- Relax.
- Repeat the stretch on the same side or change sides.
- Roll forwards and down when you have finished stretching the second side. Take a few deep breaths into the back of your ribcage.
- Roll up one vertebrae at the time until you are sitting tall again.
Happy Practice!
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