Everyday Practices for More Flexible Hips

What is Flexibility?
Flexibility is typically the way we think about the relative ability for a joint to move through its range pain free.

However often we make a mistake and think of flexibility and simply the ability to touch our toes, or the sensation we feel in a more passive stance like a forward fold. 

A great practice is to reframe flexibility and consider instead controlled range of motion. That way we can formulate practices that help us practice our range of motion and optimize our practices to support joint health.

What is Controlled Range of Motion?
​Range of motion refers to how far you can control movement within your joint's different actions. For example, how far can you lift your knee to your chest un assisted? How deep can you lunge without giving in to gravity? How controlled can you squat down to the ground and then rise back up?

​Controlled range of motion is a way to think about not only your flexibility, but also your ability to direct the motion amidst resistance. The resistance could be equipment, but this also and primarily includes bodyweight and gravity. 

Why is Controlled ROM Important?
Developing good body mechanics in our controlled ROM means that when more pressure or stimulus is applied in the future we have a better chance of staying safe in the motion! For example if you want to do loaded back squats in a weight rack, it's going to be important that you can perform the motion with your own body weight in good form. 
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The body adapts to repeated pressures, and it also is inherently efficient. This means the body is not going to change or conform without pressure to do so. The principle of adaptability relates this truth: move it or lose it.  But the good news about adaptability is that change is possible. So my introducing controlled ROM we can introduce and reinforce movement pathways between brain and body. Overtime these pathways become second nature. 

For muscles, bones, and joints movement is crucial. Muscles won't adapt unless introduced repeatedly to a stimulus. Bones won't increase in density unless they must. And when it comes to joints, they don't receive the same amount of blood flow that more vascular tissues like skeletal muscles do. This means movement is essential for clearing away debris and maintaining lubrication. Motion is lotion!

To sum it up, if you want to keep your joints happy and as pain-free as possible, they need to move! Movement through controlled range of motion reinforces healthy brain-body pathways, stimulates muscles and bone, and keeps joints healthy.

Yoga Practices for Healthy Hip ROM
One great way to think about improve the controlled ROM in a joint is to first consider all of the ways the joint moves. Hips are ball and socket joints. This means there are MANY movements of the hip. They include flexion, extension, abduction, adduction, internal rotation, external rotation, and circumduction. 

From there we organizes movement practices that drill these actions.

For yoga teachers reading this, consider plugging all of the drills below for a well rounded hip-focused class!

Half Sun As
In the weight room we might throw our hands behind our head and call these 'Good Mornings'. 

• Stand in Mountain
• Reach up, 
• Bow forward with a relatively long spine and soft knees
• Lift Halfway up,
• Fold Forward
• Rise up, option to reach forward as you do.
• Return to standing at Mountain pose

Repeat 5 - 10 Times

Dancing Warrior Goddess 
This is a great practice and it feels like a flow or a dance! 

• Start in Warrior 2
• Tip to Extended Side Angle
• Reverse Warrior
• Return to Warrior 2
• Rise to Star
• Dip to Goddess
• Rise to Star
• Switch Directions & Repeat

​Move through the full cycle several times

Hip Windmills from Standing

• Start in Mountain Pose
• Lift to Single Leg Mountain Pose
• Make a Circular motion and Tap Your Toe Down Behind you 
• Circle Back Up and Tap Toe in Front of You

Repeat several times each side 

Full Squat to Standing
For some knees and ankles might not love the full range of motion. Try playing with stance, and also elevating the heels on a cushion or rolled up mat for more comfort.

• Start standing slightly turned out
• Lower Down Towards Yogi Squat Slowly
• At the Bottom Shift Body Weight from Foot to Foot a couple times
• Rise back up to Standing Just as Slowly

Repeat Several Times