Structurally Sound Week 4

HIPS AHOY

Anatomy of the Hips
Therapy Ball Sequence - Inner and Outer Thigh
Hips Ahoy Class

10 Comments

  1. ann.merle.feldman

    Alex, I love your emphasis on strengthening (rather than stretching ) all the muscles related to hip movement. I got some great new ideas ! Thank you!

    Reply
  2. catherine

    Wonderful sequence – also appreciated how you referenced how the exercises relate to activities of daily life.

    Reply
  3. tishahennen1

    I love the hip exercises that start on the floor in table top. My students struggle with the standing hip rotation. Now I have better starting points for them that will help them build up to the standing exercise. Also I noticed I had robot arms in the hip hinge exercise once we went to foot off the ground. Glad I was able to notice that so I could mindfully try to relax them. Something perhaps I may notice in my students as well. And the leg lifts…..wow I need to work on my glutes!!!!!

    Reply
  4. Rebecca

    OMG Alpha ball on the adductors! Really need to do this one in class, it was amazingly awful 🙂

    Reply
    • Alexandra Ellis

      LOL! Adductors are often forgotten, but they knead some love too!

      Reply
  5. grafkind

    Hey Alexandra……….loved all this!!……when you’re on all fours and one block under the knee and you’re lifting and lowering the other knee like a piston as you keep the inner thighs as close as possible…..I believe you said we are using the hip rotators of the standing hip (so the leg that has the block under the knee)……are the muscles we are using the 6 small muscles of the lateral hip rotator group? or is it focusing on different muscles? thank you!!

    Reply
    • Alexandra Ellis

      Hi Gina! The movement is internal/external rotation coupled with adduction/abduction of the hip, so all muscles that do those actions are working. This does include the lateral hip rotator group! It will exhaust almost all of the hip, with the exception of the hip flexors and hamstrings, although they are working too. Did you find it to be more difficult on one side versus the other?

      Reply
      • grafkind

        ok, great…..thanks for the info Alexandra…….I didn’t find too much difference because I’ve been working this area for quite a while now after going through some PT……..but ask me around 18 months ago and yes! I would’ve noticed a big difference…..! 🙂
        Thanks again!

        Reply
        • Alexandra Ellis

          That’s awesome that you are able to feel the change from 18 months ago to now! Congrats on doing the work (and your homework) 🙂

          Reply
  6. rhtrsinc

    Wow love the information!

    Reply

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