Easy Hip Health At Home (Part 2)

The human body evolved the incredible ability to stand upright against gravity.


This process took time, as a structure designed for a different plane of motion had to adapt to a new, much heavier work charge. Every muscle and bone from head to toe you have today is the product of this ascension.

The hips are the body's centrepiece. They are the junction between your legs and torso, with a weight-bearing capacity that prevents you from collapsing when you stand up.

I talked about the negative impact of sitting on the hips in last week's e-mail. Today's lesson focuses on a lifestyle-induced muscle imbalance that will hinder your body's ability to resist gravity and add excessive stress on your hips if left unchecked. 

I will provide an exercise you can do at home or at the gym to counter this asymmetry and restore balance in your vital weight-bearing joints.

The pelvis is a wing-shaped structure connected with the hips from below. This junction is a focal point of energy transfer because it connects the legs to the upper body.
Let's take a look at this ball-in-socket joint with a 3D image produced by Muscle&Motion. You can see the femur bone of the leg with a ball-shaped end (the ball) connect into the pelvis socket. This union allows a greater range of motion similar to the ankle. 


The transverse abdominis is a muscle that supports the pelvis from the front, your deepest abdominal belt.

The pelvis shifts out of place when these fibres get weak, which puts your lower back and your hips at risk of an injury.

Hip Raises will strengthen the often imbalanced muscle. I use this exercise as the first assessment in the free foundation analysis my students receive when they enroll in a Mentorship at The Online School of Exercise.

It's one of the most common asymmetries reported by new students who consult for chronic pain and decreased physical performance. 

You can do them at the gym using a loaded barbell on a squat rack or a bench for support. Hip raises can also be done at home, using a chair or a step, anything to support you from the back.

Click on the button to learn how to execute this useful exercise today. Make Hip Raises part of your weekly body hygiene to overcome gravity regardless of your age, and make sure to share this article with anybody you know that lives with lower-back pain.

Alex Bernier