Strengthen those hips, preggos! And all. You'll feel better and your hips and pelvic floor will thank you.
We learned a really great lateral hip stretch last week, today I'm going to teach you how to strength and stabilize these muscles.
We *need* strong lateral hips because they are *supposed* to be an integral part of the gait (walking) cycle, yet because we have tight and weak lateral hips (from sitting all the time, and not using them for most of our lives) our body compensates and we cheat to walk. This cheat walking is actually more falling forward than actual walking. When we lengthen and strengthen the muscles that we *should* be using to walk- we'll actually be strengthening our pelvic floor with every step! And a lot more things too- we'll be building bone density of the hip with each step as well as it will bring us into a more vertical loading of the hip. Did you know that the hip is one of the places MOST prone to osteoporosis and breaking a hip is NOT a good thing either. So if we learn how to strengthen this area and build bone density to this area- we can AGE SUPER WELL. Who doesn't want that? I also talked a lot about all the various types of hip pain that people complain of during pregnancy and it's not just because you "need to stretch more." You also need to walk more, and walk more bettah. And part of that is even being able to do so. Which is where the pelvic list exercise comes in. I observe just how challenging this exercise is to my clients who come in either with a whole lot of pain in the region, or pelvic floor disorder. Sometimes just being able to stand on one foot even while doing all the cheats I'll cover in the video, is a challenge! And you can BET if it's challenging to just stand on one foot in an aligned way for 5 seconds, that your gait cycle is not optimal. So- get more bang for your buck when you walk, get rid of your pain, and help your WHOLE body.... (wow I am really building up this one exercise, eh?)... introducing: the pelvis list (after 2 more paragraphs).
Note. I am 29 weeks pregnant. I have definitely noticed because of how freaking cold it is in Minnesota right now that my daily walks aren't as long as I'd like for them to be. My lateral hips have suffered. So- I'm upping my pelvic lists AND thankfully I'll be at the Restorative Exercise Institute next week and I plan to walk a TON. I even MALL WALKED this week because I was too whiney about the cold. Anyway- no excuses but I am posting the video even though I am fully aware that I am not perfect in it. Who really is, though? I refuse to be that expert who has no faults or things to work on themselves.
Life is a journey. Alignment is a journey. Pregnancy is a journey. Pregnancy is a journey that is definitely a more challenging time to be aligned than non-pregnancy. I'll admit that I've beat myself up a bit because I'm not as strong as I was before pregnancy. BUT- that doesn't mean we (I) can't DO pregnancy really really well and to the best of our ability. Does that mean we type-A freak out about it if we aren't perfect or worry that something terrible is going to happen if we didn't calf stretch enough times a day? No. Let go. Be where you are. Work on improving from where you are. Every day do as much as you can and make healthy choice. And let go again. You got this, mama!
Mama Aligned is Lindsay McCoy.