The hip twist is a movement pattern where you rotate your pelvis side to side while keeping your upper body stable. It is a useful pattern to help you determine if one side of your body is able to rotate more than the other, which can help you minimize your risk of back pain and joint injuries when you move, explains physical therapist Gray Cook, author of "Movement." You can incorporate hip twists into interval training as part of your active resting between bouts of exercise.
Interval Training
Interval training is a method of physical conditioning in which you perform a bout of high-intensity exercise followed by a bout of rest. Many trainers and coaches use interval training to improve muscular endurance and stamina and fat-burning potential as well as saving time, explains Coach Robert dos Remedios, author of "Cardio Strength Training." You can use any methods of exercise to perform interval training as long as the athlete's goals and physical abilities are considered. For example, perform a set of pushups for 30 seconds and rest for 20 to 30 seconds. Then perform a set of pullups or another exercise for 30 seconds and rest for the same amount of time.
Hip Twist Function
The muscles and tendons in your hip are linked to your legs and torso by nerves and connective tissues that affect each others' ability to move well and transfer force. When one side of the hip joint or lower back is stiff, it does not allow your hip to rotate evenly on both sides. This can lead to herniated disks, arthritis and chronic low back pain on one side of your body.
Supine Hip Rotation
This exercise works on torso stability and hip rotation. You can do this during your rest period between your exercises. Lie on your back on the floor with your arms out to your sides. Lift your legs up over your body with your feet flexed to your face and your legs perpendicular to the floor. Lower your legs and turn your pelvis to your left as much as you can without lifting your lower back off the floor. Hold the end range of motion for two seconds and turn your hip and legs toward the opposite direction. Perform two sets of 10 to 16 reps.
Expert Insight
Cook suggests that you perform an extra set on the side of your body that feels tighter than the other side. Keep doing this in every training session until both sides of your back and hip feel relatively even.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Movement"; Gray Cook; 2010
- "Cardio Strength Training"; Robert dos Remedios; 2009
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