What's Hip
May 6, 2024
What's Hip
By. Tracy Vincent, CPT, Assistant Manager Zimmerman
Hip mobility is a crucial yet often overlooked aspect of fitness that can make or break your gym performance. Whether you're an experienced lifter, a dedicated runner, or someone working toward overall health, understanding and improving your hip mobility can come with many benefits. From squats and lunges to running and jumping, nearly every physical activity involves the hips. Poor hip mobility can lead to compensatory movements, muscle imbalances, and increased risk of injury.
Limited hip mobility can present in several different ways, such as:
- Tight hip flexors are a common issue from prolonged sitting and sedentary lifestyles, which are common in desk jobs and long commutes. The muscle becomes shorted from always being in the flexed position, and can affect posture and basic movement patterns.
- Limited hip extension can stem from muscle imbalances, or past injuries, and can make it difficult to achieve full range of motion in exercises such as squats and deadlifts.
- Reduced hip rotation (internal and external) can hinder performance in activities that require agility and power, which can increase your risk of injury.
Hip mobility can be worked into your routine through a variety of methods:
- Dynamic warm ups before your workout will help prepare your hips and other joints for the work ahead. Leg swings, hip openers, deep squat pulses and short holds, among others, will activate the muscles and ready them for the full range of motion you will be using.
- Static stretching is great for the end of your workout. Focusing on the hip flexors, hamstrings, adductors, and glutes, you can work to alleviate tightness, and improve flexibility. Breathe deep, and hold the stretch for 20-30 seconds.
- Strength exercises are key to mobility and stability. Exercises such as hip bridges, clamshells, and lateral band walks will help to strengthen the surrounding muscles.
- Mobility drills, like hip CARs (controlled articular rotations), and 90/90 stretches can work to increase the range of motion in your hips, and help you build control of that range of motion. Control and quality of the movement is what's important here, go slow and be mindful.
Like anything we work towards in the gym, hip mobility doesn't happen overnight, it requires consistency and patience. Start slow, and gradually increase the intensity and complexity of your training. Incorporate it into your current warm up or cool down, and choose exercises specific to your workout that day. Most importantly, always listen to your body.
Your hips are the starting point of basic movement patterns, and athletic performance. Through the incorporation of hip mobility training into your routine, you can enhance your performance, reduce your risk of injury, and improve your movement quality in and out of the gym.
If you have questions, or are unsure of where to start, Fitness Evolutions accredited personal trainers are a great resource where you can get personalized recommendations to fit your individual needs. Schedule a consult today!
Childhood obesity is one of the most serious public health challenges of the 21st century. According to the American Council on Exercise (ACE), nearly 1 in 5 children (19.7%) in the U.S. are classified as obese, a number that has tripled over the last 40 years. The consequences aren't just about physical appearance — they impact a child’s entire future, increasing the risk for conditions like diabetes, heart disease, and mental health issues. At Fitness Evolution, we believe every child, teen and young adult deserves a strong, healthy start. Understanding the problem is the first step toward creating solutions that work.
4 Essential Questions to Ask Yourself About Your Fitness Journey It's all too easy to let fitness take a backseat after the New Year and when the resolutions fade. Whether you're just starting out or have been working out for a while, it's crucial to take a step back and reflect on your fitness goals. Checking in with a trainer can provide you with the insights you may need to make progress. Here are 4 important questions to ask yourself that can help guide your fitness journey in the meantime: 1. What are my specific fitness goals? Understanding your fitness goals is the cornerstone of any successful program. Are you looking to lose weight, build muscle, increase endurance, or simply maintain a healthy lifestyle? Each goal requires a different approach, and a trainer can help you develop a tailored plan that aligns with your objectives. If your goals feel vague or unclear, it’s time to connect with a trainer who can help you articulate them better and create actionable steps to achieve them. Don’t wait—your goals deserve clarity! 2. Am I consistently challenging myself? Progress is rooted in challenge. If your workouts have become predictable or easy, you might not be pushing yourself enough. Ask yourself when you last increased the weight you lift, tried a new exercise, or extended your cardio session. These small adjustments can lead to significant gains over time. A trainer can assess your current routine and help you incorporate new challenges that keep you engaged and progressing. Remember, comfort zones are overrated, and now is the time to step out of yours! 3. How do I feel both physically and mentally about my fitness journey? Your mental and physical well-being is just as important as the numbers on the scale or the weights you lift. Take a moment to reflect on how you feel about your workouts, nutrition, and overall health. Are you excited to train, or are you experiencing burnout? A trainer can help you find the right balance and offer strategies to overcome obstacles, ensuring that you’re not only achieving results but also enjoying the process. Don’t hesitate to reach out to ensure your approach supports both your body and your mind. 4. Am I aware of my body’s strengths and weaknesses? Understanding your body’s unique strengths and weaknesses is key to maximizing your fitness potential. Are you aware of specific areas that need improvement, such as flexibility, strength, or balance? An assessment can provide you with valuable insights into your body’s capabilities, helping you tailor your workouts to address these areas effectively. By pinpointing what to focus on, you can make your efforts more efficient and rewarding. Don’t wait—seize the chance to unlock your full potential through a professional assessment and take your fitness journey to the next level! Final Thoughts Yes, I will always recommend talking to an expert whether you train or not, it’s our job to educate! However, asking yourself these questions is a vital step in taking control of your fitness journey. Don’t let uncertainty keep you from the progress you deserve! To truly gauge where you stand, here are three simple tests you can perform to see if you’re on track: The Talk Test : During your workouts, can you carry on a conversation? If you're breathing too hard to speak, you might need to reassess the intensity of your routine. Try for a balance where you’re challenged but not overwhelmed. Mirror Test : Take a good look in the mirror. Are you noticing changes in your physique and posture? Sometimes visual cues can be a great indicator of progress. Celebrate the small victories! Energy Levels : Pay attention to how you feel throughout the day. If you're energized and motivated, chances are your fitness routine is working for you. If fatigue is your constant companion, it’s a sign to consult a trainer about potential adjustments. Taking actionable steps today can lead to empowering results tomorrow. Remember, reaching out to an expert can unlock the next level of your fitness potential. The journey is yours—don’t hesitate to seize the opportunity and make it the best it can be! Your future self will absolutely thank you for it!
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A little about how I became a yoga instructor. I first started my yoga journey taking classes in 2003 through Buffalo Community Education, not knowing anything about yoga. For decades I practiced yoga routinely, usually on a VHS tape or a DVD. I know, dating myself!! Then I joined Fitness Evolution in about 2010 and took a couple classes here from time to time. Yoga seemed to relief stress for me as my first career and passion was law enforcement. For 23 years, I wore many hats as an officer. Most of my career was in detective work. When I would routinely add yoga to my week, I was much more at ease, stronger mentally. When I was not practicing yoga, I still worked out, often taking other classes the club had to offer. It seemed like a friend of mine, and I were always trying the latest BeachBody DVDs, other challenges, I added running into the mix and strength training, but I was missing the positive mental health piece when I wasn't practicing. During my in-person classes or on video, I always thought to myself, I should teach this. I was always taking something from class from the instructors. Physical things I liked about their class, things I didn't like. Verbal things I liked about their class and things I did not. So fast forward 23 years as an officer, I medically retired and needed something healthy to do. I became a yoga instructor taking my training online (Covid) through Yoga International. I still honestly did not understand all yoga was but quickly learned about the history, philosophies, several different types, ect... I grew to love it more! I wanted to be the person that helped me for so many years be at ease after a long day at work, or sad stressful week after investigating the dark side of society. I hear the sighs from certain fellow yogis after their hard shift in the ER, on the road in uniform, ECT...and thank them for taking care of their mental wellbeing! What is yoga? For those that have never tried it, yoga is essentially configuring your body into various positions and then holding that posture for some time. In these positions your muscles tighten, and your balance is challenged. Keeping the posture requires focus and attention to what you're doing. And while our bodies are engaged, our mind is tasked solely with concentrating on finding and keeping stillness with each pose. We have instructors that will help you through the whole process. * Yoga contributes greatly to the mental and emotional well-being for most everyone. Studies show practicing yoga releases helpful brain chemicals, like gamma-aminobutyric acid, dopamine, oxytocin, serotonin, and endorphins. That release helps calm your body and soul and makes you feel better. * Beginners can start incorporating yoga into their daily routine by setting goals and being disciplined, just like with any new physical activity. I often hear from someone that they are not flexible enough to do yoga. Consistency pays off. Start with a beginner practice, like a gentle flow, a restorative class, or hatha flow. You will get looser and more flexible as you go. Use tools to help you like blocks if you can't quite touch the floor in the various poses and a yoga strap. You'll want to use a sticky mat, so the mat doesn't slide on you if you are on a smooth floor. It is also important to use a thinner mat without a lot of cushion. That will help balance poses be easier. I say stick with these types of practices but add to them. Add a vinyasa or power class to gain more strength, balance, and strong mindset. * Once it becomes a habit, you won't break it! Whether it is 1st thing in the morning to set you up for an outstanding day, or a nighttime ritual to get you settled for bed, or a scheduled class at the club, keep doing it. I promise it will get easier. Physically you'll become more flexible and be able to the moves and poses with ease. It is true that your body may not ever be able to do every pose. We all have restrictions and BUT we can accommodate! Join us at the Yoga and Arts studio in Monticello, we also offer yoga classes in Buffalo on Mondays, Tuesdays, and Wednesdays. Check out our website for a current class schedule. https://www.fitevomn.com/group-classes-monticello or https://www.fitevomn.com/group-classes-buffalo
February is Cardiovascular Awareness Month
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