To prevent recurring hip muscle imbalances and eventual joint arthritis, you need to keep your hips strengthened and aligned. Due to its construction as a ball-and-socket joint, the hip joint, also referred to as the pelvis, is intrinsically unstable. If you experience hip problems, one method of ensuring continued hip strength and stability is by performing exercises that realign the hip joint.
Pelvic Clock
The Pelvic Clock strengthens the muscles surrounding your hip joint and increases awareness of your pelvic alignment. Poor hip alignment is associated with improper posture, back pain and inefficient movement patterns. When you over-tuck your pelvis, you engage a set of muscles including your hip flexors, glutes and quadriceps in a way that creates an inefficient, and potentially injurious, alignment of your hips. This exercise forces you to explore the full range of motion available in your pelvis and naturally guides you toward a neutral hip alignment.
Lie flat on your back with your knees bent and your feet on the floor. Slowly rotate your hips through a full range of motion. Start at 12 o'clock, with your navel and lower back pressed to the floor. Move through to 6 o'clock as your raise your waist off the floor and your tailbone is the only part of the spine contacting the floor. Finish one rotation and repeat in a counterclockwise circle. Complete three sets of 10 to12 repetitions.
Step-ups
The Step-ups exercise focuses on correct form and deliberate movements of your hip joint. You can do them on a bench, on a set of stairs or on an aerobics step with or without risers.
Step up onto the bench with one foot, then bring the other foot up. Step down with the first leg, then the other. Complete three sets of 10 to12 Step-ups.
During the exercise focus on how each muscle is engaged in the process and pay attention to any dips, bending or leaning from your hips, adjusting the motion when necessary. If you exercise in front of a mirror you can keep an eye on your form. Keep your arms to your sides at a 90-degree angle, your feet hip-width apart and your hips level. Keep the weight-bearing side straight during your Step-ups and do not allow your knee to bow in or out. Keep your hips straight and level, your upper body upright and your shoulders level.
Heel Squeeze
The purpose of the Heel Squeeze exercise is to activate your deep hip rotator muscles. Lie prone with your knees bent and hips slightly spread apart. Gently push your heels together without squeezing your buttocks. Perform this exercise as many times as necessary to work on activating your hip rotator muscles without contracting your glutes. Complete three sets of 10 to12 reps.
The key to progression is for you to be able to incorporate these deep muscular contractions into higher-level exercises. For example, after practicing the Heel Squeeze consistently for a few weeks, you will be better prepared to keep proper hip alignment when performing a squat. This will help you to achieve good hip flexion without a great deal of spine flexion and will keep your hips in proper alignment throughout all ranges of motion.
References
- "Management of Common Musculoskeletal Disorders" (2nd ed.); Hertling D. Kessler; 1990
- "Strength Conditioning Journal": A Chain Reaction: The Hip Rotators; J. Ninos; 2001
- "Strength Conditioning Journal": Implications of Hip Rotators in Lumbar Spine Injuries; D.P. Regan; 2000
- "Biomechanics": Pelvic Stability: Influences of Lower Extremity Kinematics; R. Hruska; 1998
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