Almost all my students and clients come to me with discomfort in the low back and hip joints. Many think stiffening up in this region of the body is just a bi-product of aging.
Wrong.
Stiffening up happens, almost always, as a result of lack of movement. Yup, some of us (I do) have hip arthritis, so hip joint movement is constrained. Flare-ups really hurt. But way more older adults have hip stiffness because they move much less than they used to and they do not vary their movement. As they stiffen, they pull back and do less because stiffness feels uncomfortable. A vicious cycle starts and the movement repertoire shrinks.
Here’s an experiment. Stand on a stool or sideways on a bottom step and let one leg dangle over the edge of the step. Hold onto something for security. How many different ways can you move your dangling leg in its hip joint? Can you swing it forward and back? Can you swing it straight out to the side? Can you draw it back across your midline? Can you turn your leg out at the hip so your toes are pointing sideways? We’re not after big wild moves. – we’re not bending it like Beckham. Just go a few inches in each direction, and remember my cardinal rule: Do NOT go into pain.
Now, what happened? What did you feel in that hip joint? Did you experience any new freedom? Or any stickiness in your back or upper body? Did you lean or bend as you tried the moves? Did you hold your breath?
Try it with the other leg and compare. Just observe. Any movement will get the juices flowing in that joint – literally.
Moving this major joint, where the thigh-bone meets the hip, is critical for walking well, climbing, turning around, stooping, swimming, skating, dancing….. you name it. And here’s the thing: the more you move the joint, the more it will move with ease.
You’re only really in trouble when your movement options dwindle right down.
If you like yoga and have a gentle practice, even a slow Uttanasana (forward bend), Downward Dog or gentle Warrior 1 can help with varying the way your hip moves over the top of the femur. If yoga is not your thing and you love to dance, all the same wonderful hip moves are there for the taking!
Remember – tissue can change in subtle but significant ways. At any age.
Just for fun, here’s a video I adore. Watch the hips and legs of these two wonderful dancers – both in their late sixties in this video.
So SMOOOOOTH.
