Dear Willow: My F@#kin’ Hips!
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How the f@#k do I get into my tight hips? I go to yoga consistently and I don’t feel like they stay released for long periods of time. They go back to being tight right away, what do I do?
Dear F@#kin’ Hips ,
That is the most requested area of the body to work with aside from abs. I can sense your frustration and rest assured you are not the only one who has this ongoing occurrence. The answer here is twofold, in regards to structures of the body and strategies of the mind.
In terms of working with the physical structure, gravitational pull, torso weight, and mobility of the upper body create two ways the pelvis can become stressed. With respect to gravity, it increases the downward pressure of the organs and upper skeleton into the pelvis. The spine, as flexible as it is, modulates pressure from above and below and this gets translated into the sacrum. Also the translation of pressure is received upward through the legs. The pelvis becomes sandwiched between upward and downward pressures.
Stretching Tips to Open Tight Hips:
Remove tension from groin muscles to release the femurs from pulling inward, which can also strengthen glutes and IT band:
- Straddle positions: Stretch adductors that cross the knee - gracilis, adductor magnus, sartorius, medial hamstrings (semitendinosus and semimembranosus).
- Frog Legged Straddle: Stretch adductors that do not cross the knee - pectineus, adductor brevis, adductor longus.
Remove tension from outer hip muscles to release femurs and lateral pelvis:
- Position the femur across the middle line of the body then side stretch in opposite direction (sitting or standing).
- Lay on back and pull knee toward chest.
- Seated spinal twists.
Our hips and pelvis become the keystone of trust. They support the upper body weight and are supported by the legs. There is a mind-body connection here. Trust. Physical trust that your vehicle for survival, your body, will get you through life and mental trust in those you entrust with your survival. If your body buckles, you can rely on your close circle of people to help you in challenging times. If your people buckle, you can rely on your body to help you through challenging times.
"Be courteous to all, but intimate with few, and let those few be well tried before you give them your confidence." - George Washington
Giving confidence to a select few is a necessary means to maintain boundaries of protection and form deep bonds with only those who know how to love your heart the way it needs to be loved. This is putting trust in people who earn it through time and experience, and spending time with those worthy of justifying your trust in them.
Treat those in your intimate circle with the highest honor and appreciation, for they are the ones you choose to spend your most valuable commodity with: time. Invest your time in them wisely. Give of your deepest heart, as they are a reflection of you.
Build your tribe of these people and you will be unstoppable in anything you set your mind to and you will help your tribe be unstoppable in their aspirations and goals. Elevate each other to new standards and heights of contribution back into the world. Choose these people wisely, as they will be called upon to support you in some manner some day. Those who are easily thwarted by simple challenges cannot be expected to support you in times that test your fortitude.
And test yourself for this fortitude. Create and achieve your wildest most challenging dreams so you learn of your innate capability to be steadfast. The ones you love will need to trust you will be there for them in their time of greatest need.
How does relate to tight hips? If the basest element of support is feeling strain or tightness, it is in a state of reaction to the lack of responsiveness from the people and things you trust. Ask yourself if you need to reevaluate situations or people as a potential root cause of not feeling supported enough in living.
Photo courtesy of Shutterstock.