Our hips can get extremely tight because we spend so many hours sitting in front of a computer. The majority of the work force has evolved into sitting in front of a computer for at least 6 hours a day. Many of us do not have time to get up and stretch as often as we should so it is is important to do specific exercises for your hips. When your hips are tight it can cause lower back pain as well as pressure on nerves in the lumbar region. This is the region where your sciatic nerve is and is the largest nerve in the body. When this nerve is compressed it can cause extreme pain from your hips to the tips of your toes.
Hip circles are a great way to loosen up the hips as well as work the abdominal muscles. Stand feet width apart and bend your knees slightly. Relax your body and place your hands on your sides. Slowly make big circles around your body clockwise 10 times and counterclockwise 10 times. If you want to work on your abdominal area, tighten your abs and buttocks isolating your lower body movements. Although I may not be able to stop and stretch throughout the day I can get in some stretching while I lie in bed before sleep. Lay on your back and bring your feet together, knees bent and pointing towards the ceiling. Let your knees fall outward bringing the soles of your feet to touch. If your knees do not reach the bed grab a few pillows and place one under each knee, allow your knees to rest and your hips to open up. You can place your hands on your belly or on your heart, close your eyes and breath. Allow the gravity to do its job and feel the hips start to release. You can stay in this position for 3-7 minutes, remember keep breathing! This is a great time to meditate and clear your mind.
If you are experiencing hip pain contact your local San Deigo Chiropractor and get an exam to see if there are any issues with your hip alignment. The more thorough the examination the more information they will be able to tell in about any misalignments. Many San Diego Chiropractors are able to take x-rays to check the structural integrity of your hips, spine, shoulders and neck…it’s all connected!