Most of us spend far too much time in a seated position. Driving, working, and watching TV all add up to hours spent sitting, which in turn can wreak havoc on our bodies. Sitting for prolonged periods often leads to tight, sore hips, which eventually leads to muscle shortening, decreased flexibility, and a decline in mobility. Taking active steps towards protecting the health of your hips is the key to decreasing pain and ensuring your long-term health.
Helpful Tips for Alignment and Muscle Activation:
#1 – Sit in Good Alignment
Most people have poor posture when sitting. Typically, your shoulders or head is hunched forward, especially when working on a computer or using any digital devices. Others sit with their hips and back slouched in a rounded position. These lazy sitting positions can eventually lead to the low back and hip pain, so try to avoid them as much as you can.
Instead, sit upright with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Lean your entire back against the back of the chair, keeping your hips, knees, and ankles at 90-degree angles.
#2 – Contract Your Core
Your core muscles can become disengaged and weakened if you sit often. If your core muscles are weak, this consequently impacts your hips and lower back.
Again, be sure to sit upright with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Tighten your abdominal muscles and lean your back against the back of the chair. Hold this position for a few seconds, then release.
#3 – Contract Your Glutes
When you sit for long periods of time, your hips can get tight and your glutes can become weak.
To combat this, sit upright with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Slightly shift your legs forward. Tighten your abdominal muscles and dig your heels into the ground, pointing your toes upward. Hold this position for a few seconds, then release.
#4 – Ensure Proper Lumbar Support
Lumbar support is the natural curvature of your spine. Some chairs and car seats have built-in lumbar support. If your chair or car does not have proper lumbar support, use a rolled-up towel to help support your back in proper alignment.
Sit upright with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Place your rolled towel between your chair and your upper waistline. Tighten your abdominal muscles and lean back comfortably, helping the natural curvature of your spine.
3 Stretches to Loosen Your Tight Hips
#1 – Back Arches
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your lower back or upper pelvis area. Contract your core and arch your back, focusing on the stretch happening in your low back area. Hold this position for 20 seconds, then return to the starting position. Repeat the movement.
Back Arches
Start off with 1 set of 5-10 repetitions.
#2 – Standing Hip Flexor Stretch
Begin in an upright standing position with one hand against the wall for support, maintaining good alignment with your head, shoulders, and hips. Take a big step forward with one leg, keeping your toes pointing straight ahead. Bend your front knee and straighten your back leg. Tighten your abdominal area and shift your hips forward. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
Standing Hip Flexor Stretch
Start off with 1 set of 2 repetitions on each side, holding for 20 seconds.
#3 – Single Leg Raise from the Floor
Lie on your back with your knees bent and feet flat on the floor, relaxing your upper body. Tighten your core and raise one knee towards your chest, ideally bringing it to a 90-degree angle. Lower your leg down to the starting position and repeat the movement on the opposite side.
Single-Leg Raise from the Floor
Start off with 1 set of 5-10 repetitions on each side.
Sitting for too long, especially with poor posture, can cause several serious health issues, including tendinitis or inflammation in the hip tendons. Focusing on good posture, taking the time to activate the surrounding muscle groups, and stretching throughout the day can not only help relieve your hip pain but also prevent further injuries from happening. Invest in your hip health today.
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