STRETCH & REST CARE for the wellness warrior
There is one recommendation I share with all my clients.
It doesn't matter if they have a strength or weakness issue.
It doesn't matter if they have an ortho or a neuro issue.
Or whether we are working on improving their pain, posture, or power.
What is it?
It's a hip check up.
Why the hips? Movement begins at the hips.
Your hips don’t lie.
Imbalances in strength and flexibility of your hips will cause issues all throughout your body because everything’s connected to everything through your fascia (connective tissue).
Fascia is the tough connective tissue that spreads throughout your body in a three-dimensional web from head to toe.
It holds everything together from your bones and organs to the nerves, blood vessels and muscles.
There are over 10 fascial lines running superficial to deep throughout your body that connect specific muscles.
Did you know pain in your foot or neck can be coming from a tight hip?
Since your hips are at the center of your body, tightness in your hips will pull on the end of the lines.
Imagine pressing on the center of a spider web. What happens?
The edges get pulled in.
The same thing happens in your body.
Tight spots in the body put tension somewhere on the fascial line resulting in stiffness and/or pain.
If you find and release the tight spots in your fascia instead of focusing on one muscle at a time, you can improve the mobility of the entire line.
Better mobility helps prevent injury, re-balance your nervous system, decrease inflammation/pain and improve your posture no matter your age or how many injuries you've had over the years.
Start in the center of your body.
Find your tender and tight spots in your hips then work your way down the line toward your head and feet to lengthen the fascia to make lasting changes in your posture and flexibility.
Here's a hip spot to target first: Your Gluts!
Grab a ball and do a hip check up to help release your tender and tight spots using the following massage & stretch moves.
HIP MASSAGE MOVES
HIP STRETCH MOVES
Be gentle. Go slow, breathe, and let the tissue let go without forcing it before you massage or stretch deeper.
Let pain be your guide at first as a sign that you need to back off or for how much pressure or stretch to do.
If you find some tender or tight spots on one side, give that side more attention.
If you don't feel tender or tight, then you've got healthy hips. Go You!
It's pretty common to have spots in the gluts when you sit a lot or are very active, especially if you don't have a daily stretch care routine for recovery.
Regardless of what you find, here are 3 more stretch moves that will help you open up and have healthy hips.
To Happy Hips!
P.S. Want to get stronger with less effort? Download this 3 minute Active Recovery Yoga Routine to help you train smarter, it's free! Download It Now
We do not provide medical advice. You should consult your physician prior to beginning any new exercise program.
Mollie Miller, PT