Karrie Adamany Pilates

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It's All In The Hips

There’s a lot going on in those hips.

I’m not even talking about a certain sway we might see when walking behind someone sassy. No, I’m talking about what’s happening on the inside. You see, many of us have jobs where we sit all day. And even those of us who don’t usually spend enough time in front of a computer, sitting in a car, etc., to know the feeling of tight hips, followed by a dull achiness in the lower back and then the relief felt when you get up and move around. 

Yes, tight hips (hip flexors really) and the subsequent back pain occur from lack of movement. And when you are sitting for extended periods of time, although you are not moving, your hip flexors are constantly in a contracted state, rendering them tight and unhappy.

So as a quick, easy and basic remedy do these two exercise/stretches to get some relief:

1. Clamshell exercise. Lie on your side with your head resting on your hand or arm and your knees bent with knees and feet together. Place your other hand on your hip. Keeping your feet together, turn your knee up to the ceiling. This is where your hand comes in – your hand is there to police the hips. So when you turn your knee up your hand can help to ensure that your hip does not roll back. Meaning, your hips stay aligned, one on top of the other. Do 10-15 reps on each leg.



If your knee does not go far, fear not. Your hips are tight and that is why we are doing this exercise! Just practice and you will soon get more mobility in the hips. Bonus of this exercise – inner and outer thigh toning. Woot! 

2. Hip Rotation. Lie on your back with your arms long by your sides and completely relax your body. Open your legs so they are about hip distance apart. Gently and slowly turn your legs in as far as they will go, working from the hips, so that your feet are pointing toward each other. Then slowly turn them out as far as they will go, so that your feet are pointing out, again as far as they will go. Keep rotating in and out for about 10 reps. This will help to give them a little more mobility. Plus, it just feels nice to lie on the ground with the purpose of relaxation. You can even do this before getting out of bed in the morning.


Moving it on out…