It’s odd to consider, but the area where your body hurts may not always be the source of your discomfort. If the hipbone is slightly titled out of position, for example, the misalignment may offset your skeletal structure, which stacks up like Jenga pieces, resulting in pain elsewhere, like your knees. This may explain how your knees can be totally healthy and feel super achy at the same time.
There are a number of ways hip pain can develop, including an injury from high-impact sports such as downhill skiing, football, and martial arts, or from repetitive wear-and-tear motions in activities like soccer and golf, according to the Hospital for Special Surgery. While a 9-to-5 desk job does not create hip pain, sitting for prolonged periods may also exacerbate symptoms.
Correct your pelvic girdle (which consists of both hipbones) and prevent or reduce aches with this balance-promoting sequence from Sonima’s alignment expert Pete Egoscue, the creator of the Egoscue Method for pain-free living and co-founder of the new home workout program Elev8d Fitness.
Start with elbow curls to let your shoulder girdle run through its natural range of motion, allowing the body to keep your head properly aligned over the top of the shoulders. From there, perform a series of cross crawling movements on the ground. This basic anatomical movement looks easy, but it can be challenging as well as rewarding. You may instantly feel taller, lighter, and better balanced after these.
While on the ground, place a pillow or block between your knees and squeeze to recruit the inner leg muscles to reposition both the legs and the pelvic girdle. Follow up with knee drops to get the pelvis and femur (top of the leg) to synchronize their movements. Next, do a minute of hip crossover stretching to loosen your pelvic girdle. Reset your spine with cats and dogs, then lie down on your stomach for hand/leg opposite lifts and supermans. Wrap up the workout with toe raises to fire up the muscles in the arches of your feet to support your balance.
If you like this workout, you’ll love Sonima’s Elev8d Fitness workout program. Each workout is designed to properly align the body and teach your muscles to work together more efficiently, boosting your energy, metabolic rate, and health. Try these fun, effective workouts:
By Pete Egoscue