Do your hips ever feel tight? Or do you instead just think “Thank goodness – there’s nothing wrong with my hips!”?
What causes tight hips?
Stiff and tight hip flexors can be caused by sitting down for a lot of the day, such as being in the car or working on a computer, or even by too much exercise such as running and cycling. Weak glutes are also a primary cause of tight hips (from too much sitting).
Another main cause of hip pain is osteoporosis when wear and tear can lead to the breakdown of cartilage, which is why I created my Bone Density class on Zoom to provide clients with appropriate bone density exercises.
We have as many as 21 muscles that cross the hip, providing movement and stability between the femoral head and the acetabulum (the “ball” and "socket" of the hip joint). The muscles at the front of your hips are the primary hip flexors, helping you walk, jog, run and climb stairs.
What’s the best way to keep your hips healthy?
Simply having strong hip flexors isn’t sufficient alone: these work best when they’re lengthened and strengthened at the same time. This allows free movement of the femur within the acetabulum.
Building stability and flexibility will help you move with ease and avoid injury.
Even if you’ve had a hip replacement or have osteoporosis, this course is especially with you in mind!
Equipment needed for hip stability and mobility
My ‘Healthy Hips – Stability v Mobility’ course uses Pilates exercises to strengthen muscles by working in abduction (moving the legs away from the midline of your body) and adduction (moving them back towards your body) using stretch bands.
Weak glutes can cause hip pain so we will work on improving these too. We’ll also use a block between the legs to help stabilise the muscles across the hips.
Lastly, exercises using tennis balls will help “release” any tension in your gluteal muscles and hips, rather like a mini massage to soften tight muscles and increase circulation.
I will provide yoga blocks and stretch bands. (If participating via Zoom, feel free to use a large book or cushion, or else this block and stretch bands on Amazon are ideal.)
Please bring two tennis balls and your own mat (you’re welcome to use my mats but need your own small towel for under your face).
‘Healthy Hips’ course dates
The course is run by me in person at Bishop Gilpin School, Wimbledon. This is a 7-week course at £77 and early booking is advised. To enrol, please click here
Starts: Tuesday 6th September / Wednesday 7th September
Ends: Tuesday 18th October / Wednesday 19th October
Class times: 6.30pm or 7.45pm both nights.
Alternatively, why not join in via Zoom. To find out more, please click here
Hip hip hooray for healthy hips for all!
