ππ Hips
WEEKLY CHALLENGE:Β
Aim for a total of 5 Fit2B videos of any length or difficulty as your energy begins to increase (follicular) or as your energy tapers (luteal) and consider including the featured routine. We’re focused on our hips this week, not because we’re mad at them, but because they work hard for us, and we’d like to keep them going – pain free – our whole lives.
Whenever you have hip pain, if disease has been ruled out, it’s almost always a strength/stability issue. Of course, the “hips” are a rather nebulous way to refer to all sorts of places around the pelvis which contains multiple moveable joints including your hip sockets, pubic bone, lumbar area, and tailbone.Β
In this workout video you’ll work on, around and behind a chair of your choice to stabilize, strengthen and mobilize your hip joints during this low-impact but high-payback routine!
Featured Routine: Hipster Chair Moves
Equipment needed: a sturdy chair
Parallel “Hipster” Workouts:
Remember, you aren’t obligated to do these parallel routines. These suggestions are similar yet different to the one above, while still targeting your hips in various ways. If you do the focus workout video, then you are successful this week. Take it one week at a time. These are just ideas:
Pink Piriformis… <<< you can do this one every day!!
Got hip pain in the front around your pubic bone? Do our PSD Routine + Listen to this podcast with an amazing exercise!!
Quote Of The Week:
βI would rather impress you with my storytelling than with the size of my waist and my hips.”
–Trinity Laure’Ale Home (Tink) American rapper & musician
Moving Thought: Hips take a lot of heat. They’re designed to be immensely stable yet also moveable. We place our hands on our hips when we mean business, want to feel powerful, or feel frustrated. I got told NOT to move my hips as a little girl. I literally had to learn how to move them as an adult, how to exercise them, how to enjoy them. Technically those bones you rest your palms on when you put your hands on your hips are your “ilium” bones which are part of several bones that make up your pelvis as a whole. Your abs connect to your iliac crests and your pubis. Your glutes originate from the ilium and sacrum, inserting into your femur (thigh bone). All that fancy anatomical talk means your hips are important. They are the framework for your lower core, and you are blessed to have them!
If you have pain or severe tightness across your frontal hip bones AND youβre dealing with any type of core or pelvic floor trauma or injury like prolapse or diastasis AND your jaw feels sore every morning OR youβve got TMJ you might be dealing with a spazzy psoas. The psoas has long been considered a hip flexor and stabilizer, but many smart minds are now proposing that itβs more of a sensory organ and very much connected to everything. A psoas that isnβt tensioning correctly can impact your pelvic floor, abdominal strength, and even your jaw! Yeah, you need to learn how to truly soothe your psoas by reading this right here!Β
HOW TO PARTICIPATE:
- Make the featured routine ONE of the workouts or videos that you choose this week, even if you only do part of it.
- Hang onto an “All or something” mentality. This challenge is not meant to be “All or nothing.”Β Own it. Make it work for you.
- Reach out if you need suggestions for parallel or different workouts to round out your week. We are here for you!
- Join the conversation or start it below in the comments! Check out what others have done, share ideas, offer encouragement, or get encouragement from those who’ve done this week before you!
COMMENT PROMPTS:
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Share what you think of the featured routine.
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Share what workouts youβre doing and how they felt to your mind and body.
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Respond with your thoughts on the βWord/Phrase of The Week.β
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4. Ask for help with anything: workout ideas, mindset, motivation, alternates for the featured routine, anything!
See you in the workouts,
