HIPS DON'T LIE

Pop star Shakira has a catchy song – and an even more catchy video - “Hips Don’t Lie.” A truer song has never been sung.

And if you’re not working on your hips, sooner or later, like a hidden lie, that neglect will become exposed. Because hips don’t lie. They’re essential in EVERYTHING we do, from simply standing, walking and running to developing strength and power throughout the entire body. And ladies, if you’re training your hips, inevitably you’re strengthening your gluteus medius and maximus, which is going to shape your butt! Whether we’re talking about functioning in everyday activities or achieving elite athletic performance, it’s not going to happen without significant contribution from the hips.

A good hitter in baseball generates most of his power not from his biceps or shoulders, but from a rapid, explosive hip turn. In basketball, a great leaper does not get most of his or her hops from the calves as is commonly thought. They’re responsible for less than 20 percent on the final propulsion. He gets it primarily from powerful hip extension and flexion. On the football or soccer field, a player needs to change directly quickly. What’s that require? Stability, strength and power in the hips. A golfer? You got it – hips.

Furthermore, as we get older, we lose not only strength but balance (due mostly to the hips) which often leads to falls in the elderly population. Weak, tight hips are frequently associated with back pain – and by simply freeing up the ball-and-socket joint, you’ll minimize or possibly eliminate back pain. I speak from experience on that one.

Several years ago, I suffered from sciatica (tingling and sometimes excruciating pain radiating down the buttocks and leg due to pressure on the sciatic nerve). Doctors suggested surgery was in my future. At the time, I looked as strong as ever, but progressively I found myself getting weaker and weaker in my squats, struggling to run and even walking made my foot go numb. Worse, sitting down for any length of time often intensified the pain in my hip and back. Regular visits to a chiropractor and a physical therapist did nothing. For the better part of six months, I couldn’t work out without causing even more pain and discomfort.

What cured me? It wasn’t the epidural steroid injection the doctor wanted to give me. I refused. Those injections can provide temporary relief but, in my opinion, they only mask the problem. Regular stretching and strengthening my hips was the key to my recovery.

While the chiropractor and physical therapist chose to focus only on the symptom – i.e. my back – they never considered the cause – chronically tight hips. When they’re tight, hip flexors (which run from the top of the thigh into the pelvis) actually can pull on the spine and cause a misalignment. When you sit your hip flexors shorten. Not coincidentally, I was working two jobs and sitting 12-14 hours when my back pain manifested. Heavy squats – with all of the spinal compression - leading up to the injury surely didn’t help matters.

The main function of the hip flexors is to raise the knee up toward the chest. So if they’re tight, you’re not going to be able to run as fast and efficiently as you could. Several years ago, whenever I ran it felt as though I was running in sand or someone was pulling my legs down. I couldn’t generate power in my knee lift. I didn’t know it then, but that was a precursor to my back injury. But once I unlocked my hips through regularly stretching, I regained the power and bounce in my running stride. Looser hip flexors will lead to greater stride length and stride frequency, which ultimately is what makes you faster.

I will leave you with a few simple exercises you can do to stretch and strengthen your hips. They require no equipment yet they’re super effective. The first two develop strength and balance; two unilateral moves that require integrated movement from your quads, hamstrings, hips and glutes. The others are geared more toward mobility. Give them a try. And whatever you do, be sure to include some hip-specific work in your routine. Remember, Hips Don’t Lie!

One-legged glute bridge – Lie on your back with feet on the floor and knees bent. Now, thrust the hips as high as you can and then extend one leg. One foot is on the floor and one foot is in the air but both thighs are parallel. Your body should form a straight line from your thighs angling back down to your shoulder with no sag in your hips. You can hold this position (shoot for minute) or you can make it more active and perform 15-20 reps on each leg.

One-legged squat – All you need for this is a relatively low chair. Facing away from the chair, stand on one leg and sit all the way down. Without using the opposite foot or momentum from the upper body, stand up. Keep the inactive leg extended and suspended in the air the entire time and perform 10 repetions and then do the same on the other leg. If you are unable to get up from a low chair, put a few firm pillows on it or find a higher chair.

Hip flexor stretch – This essentially is the Warrior Pose in yoga. Get in lunge position with your front leg at a 90 degree angle and back leg flexed behind you. With chest up and shoulders back (“be a soldier!”) reach for the ceiling while dropping the back knee to right above the floor. Hold it for 20-30 seconds and switch legs. Imagine getting your body going in two different directions: your lower body is sinking toward the floor, your upper body lifting toward the ceiling. Concentrate to create a lengthening through your abs as well as the stretch in the hip flexor of the trail leg.

Hip crossover – Lie on your back with arms out to the side. Kick your left leg over the right (and up towards the right hand). Keep your left hand and upper arm pressed to the floor and use your right hand to pull your left knee all the way to the floor. You should feel a stretch starting in that left hip, up the oblique and even up toward the back of your left shoulder. Hold for 20-30 seconds and switch. Note: if you do suffer from back pain, use caution with this exercise as there will be some rotation occurring through lower spine.

Windshield wipers – Lie of your back and lift your legs straight up into the air to form a 90 degree angle. Now, keeping your left leg straight up at 12 o’clock, lower the right leg out to the side (to 3 o’clock) and try and bring it down to the floor and back up to the starting position. Perform 10 reps on the one leg and then do the same for the other. Be sure to keep your core tight and lower back pressed to the floor. This will build strength and stability in your abs as well as mobility in your hips and groin.