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Pilates Exercise – Hip Joint Release
If you got really tight or sore hips or if you’ve had a hip replacement or if you feel very inflexible through that area. This exercise is particularly good for dancers because they used to that turn out position of the hips.
So therefore the do that internal position of the femur in the hip socket. So what this exercise is it’s a joint release for the hip.
Your hip is aboard a socket joint. So you got the socket and you got the ball that sits in there. Now commonly we have our legs in a parallel position or a turned out position if you go step somewhere you always open your legs.
Rarely do we ever cross our legs. Sitting– that’s not really changing the femur bone to be in a internal rotation it’s still watching that parallel sitting that hip socket.
hat I’m talking about is an internal rotation like a pigeon toed like position of the legs. So what you’re going to do is lay down onto your back and let one leg let down and hug the other knee towards your chest.
Now you’re going to cup your hands together and you’ll actually hold on the the patella, the knee cap. And what you’re going to feel like doing is you’re going to feel like you are pushing this bone, the femur, down into the hip socket.
So imagine this hip socket has got a little bit of gap into it. You want to push the ball of the femur down into that socket. Pushing it down and pull your knee as close to your chest as you possibly can.
Now you’re going top draw a circle with your knee going across the chest. Cross and then away from the body. Pull it nicely close to your chest , and then go across and then pull it away from the body.
So across and then pull it away from the body. So were going 10 and 20 in each direction. Okay so that’s one direction and opposite direction is pulling at the opposite shoulder towards the chest and around.
Now it’s going to be painful when you are tight around that area. We’re wearing and tearing one part of the socket of the hip. We’re either going this way or parallel or turned out.
We don’t really get to wear this other part of the socket. So this is a great exercise to actually get inside the joint and massage the hip joint.
People who have had a hip replacement, you might find that you can only move your hip a tiny tiny bit. That’s fine. Do it. It will be painful and it will gradually loosen up to get bigger and bigger movement.
About 10 to 20 each direction, each leg, it’s as simple as that you will feel the pain when the knee comes across the chest for that internal rotation. Now, if you don’t feel any pain and your quite flexible through there, than you got no issues.
Your hip socket has been worn evenly so some people are lucky. You can see that I can’t get much movement in there.
I’m very tight through my internal area because of all my dancing years of turning up my leg. Often with all the exercises I’ve done throughout my life has worn that outside of the socket so I’m very very tight and I should be doing this seriously everyday.
If you are very tight, try and do it daily. If you can’t do it daily, then do it as much as you can.
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Inner Strength Pilates and Barre Adelaide
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