Shallow hip sockets (2)
Session two of a series of four
The second in a sequence of pilates mat-work for shallow hip sockets whereby you can nurture better function from your unstable hip joints.
I can find no information in the physio literature for shallow hip exercises (let me know if you find any)! So we are breaking new ground. I share these ideas so you can take notes and make them your own. Perhaps they will help?
(Let me know how it goes in the notes below!..)
Principle ideas to manage shallow hips (1) “knees wide”
When the thigh bone is to the side of the body, the hip and thigh muscles pull the ball to the centre of the shallow socket, thus avoiding damage to the rim of the hip socket.
Principle ideas to manage shallow hips (2) “strengthen the short muscles.”
The short muscles behind the hip joint pull in such a way that they centre the ball in the hip socket, but often they become weak. They should be strengthened and massaged.
Principle ideas to manage shallow hips (3) “pain-free but active”
Be pain-free in your daily activities by working within your envelope of function
In this video
Roll like a ball (wide knees and avoid the “baby startle response”)
Single leg stretch
Double leg stretch (knees pulled to armpits, like a shallow hip socket baby in a hip sling)
Single straight leg stretch (pull your toes and stretch you calves)
Double leg lower lift (don’t lower too much)
Criss cross (knees a little wide - less stable so you have to slow it down)
Spine stretch forward (wrists on ribs -sequential movement up and down the spine)
Single arm version of spine stretch forward
V-sit and then the saw with twists
Shoulder bridge with legs sidestepping
Give me some feedback so you can make it your own!
Blessings!