How Hip Flexibility Sets the Foundation for All Movement Goals
Think about the last time you were sitting, or standing for a long period of time. You may think about how tight your hips, or how tired and uncomfortable your hips feel. Hip pain isn’t uncommon and is often associated with knee or lower back pain. As we age, this becomes much more prominent, with the risk as high as 1 in 4 people developing hip osteoarthritis by 55 years old. It’s safe to say, having open hips isn’t just for yogis. Having a full range of motion in our hips isn’t just good for our joint and muscle health, but impacts how the entire body functions. This doesn’t mean you should just drop into the splits every chance you get, but adding some hip stretches into your daily routine to create a solid foundation for feeling good in your body.
A bit of an anatomy lesson on the hips
The hip joint is the second largest joint in the body and is the central hub for movement by linking the upper and lower body. Tight hips can create a chain reaction of discomfort in the body, causing knee pain, ankle instability, poor posture, and back pain, just to name a few concerns.
This joint is the most active in the body and can perform a wide range of motions through flexion, extension, circumduction, adduction, abduction, and internal and external rotation. Around 21 muscles cross the hip joint, including the largest muscle in our body – the gluteus maximus. It is easy to see how the hips are used in our everyday activities of sitting and walking, but also in all the types of joyful movements we enjoy like dancing, swimming, weight lifting, and hiking.
To deep squat or not to deep squat
If we think about a deep squat, also called a primal squat, and often called an Asian squat due to people in the continent of Asia constantly in this squat as a resting position, this is an example of the hips in a full range of motion of flexion, and utilizing our deep hip muscles. In the Western world, we train our hips to be in a very shallow range of movement by sitting in chairs, and a shallow range of movement is great for certain sports and activities – but can also lead to discomfort and pain over time.
Working towards a full range of motion helps our bone density as we age, improves balance and posture, and reduces the risk of injury and pain – among many benefits. Plus, working on your hip flexibility can help you introduce more fluidity in your movements, not just stretching but in everyday life, and more energy!
The mindset of flexibility is key
Deep squats and splits don’t have to be the be-all and end-all, though. We have to remember flexibility training, like all activities and sports, is about the journey. Just because I got a full split in 2019 doesn’t mean I don’t get excited every time I can still do it – mobility and flexibility is a use-it-or-lose-it game.
The body is going to act and react differently every single day with movement from various internal and external factors, so we should focus on the small wins along the way, and celebrate them because the goal is increased mobility, energy, reduced pain, and every stretch will bring us a little closer to that. And remember, it is never too late to start or restart, the benefits of stretching will come to you whether you’re 25 or 65.
Our hips are one of the more important joints in our bodies, and we should treat it as such. When you look forward in life, you don’t ever think “This time next year, I want to have limited mobility and pain in my body”, you think of maybe a goal of doing something or going somewhere, or a positive feeling. Flexibility training is here to help you prepare for that future, and working towards open hips will bring you to that next level.
Ready to work on opening your hips?
If you’re looking for open hips this year, check out this video on YouTube. If you want to take it a step further, Split it in Two is a two-week program designed to help you get closer to your splits through hip-specific flexibility training. Even if splits aren’t your goal, your hips will thank you for putting in the work to help open them up.
