The Balance of Power in the Hips

The Hip is one of the most important joints in your body. It controls how much force you can exert on your legs and feet. If it’s not working properly, then your whole movement will suffer. A healthy hip joint allows you to move freely without any pain or restriction. When it’s functioning correctly, you’re able to do things like running, jumping, climbing stairs and other activities that require strength and power. However, if it isn’t functioning properly, then you’ll have problems with your knees and ankles.

A good hip joint should allow you to maintain a neutral spine while keeping your pelvis in line with each other. This is why maintaining a strong core is so important when trying to improve your hip flexibility.

Your hips are connected directly to your back bones through the sacrum (the triangle bone) and pubis (the pointy end). These bones are very flexible, but they aren’t quite as strong as your vertebrae. If these bones don’t have enough support, then it can cause them to bend or even break.

Your hip joints need to be open at all times during normal activity because they play a major role in controlling your gait. They also need to remain closed when sitting down or lying down because they’re meant for supporting your weight and preventing injury from falling on the floor underneath you.

The ideal movement for the hip joint is a full range of motion. If you don’t have normal hip movement, then you are at risk for developing arthritis or other kinds of damage. It’s also going to be more difficult to regain lost range of motion after an injury or during old age.

When you’re trying to improve your hip flexibility, you will need to use a combination of deep stretching as well as active mobility exercises. It’s not just enough to do a posture and hope that it will improve.

You need to actively attempt to use the different parts of your hip that are stiff and restricted in order to make them more flexible.

You’ll also want to be sure not to overstretch. This can cause your muscles to become torn or even separated.

Always remember to listen to your body and to only engage into the stretch when you’re feeling comfortable. If something feels wrong, then you should stop stretching altogether and seek medical attention immediately.

It’s very important that you don’t force yourself into a stretch. When your body isn’t ready to do a full split, then it just isn’t ready.

This can cause your muscles to tear and cause other types of injury. Instead, you should stretch slowly and gently while breathing deeply until you feel a burn. At this point, you should stop stretching. The burn is a sign that your muscles are engorged with blood and nutrients and are preparing for growth.

The Balance of Power in the Hips - gym fit workout

When you first start stretching regularly, you may experience some pain or even feel like you’re going to tear something. This is not to be alarmed by this.

Pain does not necessarily mean that you’re tearing your muscles. It can just mean that they are becoming more engorged with blood and are stretching beyond what they are normally used to.

Hip flexibility is an important element of fitness. Having flexible hips will improve the range of motion in your legs which are used for all sorts of activities.

This will include everything from walking, crawling, running, jumping, climbing and much more.

You should stretch your hip flexors after workouts and also daily or at least every other day.

Elastic Band Stretch

Stand on the middle of an elastic band with your legs shoulder width apart. Hold onto something stable like a table or chair for balance.

Pull your toes back so that only the ball of your foot is on the band. Keep your knees together. Using only your hips, try to bring your knee over your toes.

Sources & references used in this article:

Principal component analysis of the power developed in the flexion/extension muscles of the hip in able-bodied gait by H Sadeghi, F Prince, S Sadeghi, H Labelle – Medical engineering & physics, 2000 – Elsevier

Step length reductions in advanced age: the role of ankle and hip kinetics by JO JudgeRoy, B Davis III… – The Journals of …, 1996 –

Damage to the superior gluteal nerve after the Hardinge approach to the hip by M Ramesh, J O’byrne, N McCarthy… – The Journal of …, 1996 –

A comparison of leg power and leg strength within the InCHIANTI study: which influences mobility more? by JF Bean, SG Leveille, DK Kiely… – The Journals of …, 2003 –

Postural balance and self-reported balance confidence in older adults with a hip fracture history by S Sihvonen, J Kulmala, M Kallinen, M Alén, I Kiviranta… – Gerontology, 2009 –

Control of whole body balance in the frontal plane during human walking by CD MacKinnon, DA Winter – Journal of biomechanics, 1993 – Elsevier

Risk factors for noncontact ankle sprains in high school athletes: the role of hip strength and balance ability by MP McHugh, TF Tyler, DT Tetro… – The American …, 2006 –

Reconstructive surgery in the myelomeningocele hip. by LJ Benton, EA Salvati, L Root – Clinical orthopaedics and related …, 1975 –

Transplantation of the greater trochanter in arthroplasty of the hip by J Charnley, ASD Ferreira – The Journal of Bone and …, 1964 –