Everyone have a good weekend? Mine was great. I got in a good mix of work, relaxing, family time, laying out, and friend time.
On Saturday night, we had our annual girls’ Christmas party. We caught up for hours, drank a little wine, ate a little food, and exchanged gifts. It was so much fun! But the night passed by way too quickly. Until next year!
Did you catch laying out in the list of verbs above? OK, I kid, but yesterday it got up to 65 degrees here in Illinois, so I may as well have. Crazy town.
Whoa. Excuse what’s about to be totally and completely random here, but another thing I did this weekend was download Flux, this app that’s changes color temperatures with the time of day that it is and your circadian rhythm. For example, when it’s daylight, the temperature is bluer, and then when the sun sets, the color warms up, thus not creating the stimulating blue lights that electronics do. Here’s what it looked like yesterday around 5, as the sun set:
I’m not sure if you can tell from that picture, but it’s pretty weird!
Anyway, it just changed from orange light to blue light, so I guess it knows the sun is on its way up! Cool.
Wanna know what else is cool? Hip mobility!!
(how’s that for the greatest segue way, like, ever?)
Last week on Move it Monday, I posted about my upper back mobility routine. I was happy to see quite a few of you really enjoyed it, and several asked if I could post my routine for hip mobility. Well, ask and you shall receive!
This is the routine I do to get more flexibility and mobility in my hips – an area I am lacking BIG time. So much that in any yoga class I go to where we do a hip opening pose, my knees probably stick up the highest out of anyone’s in the class (ummmm not that I’m comparing…..) But I’m working at it.
Hip Mobility Exercises
Complete each exercise 10 times, 3 rounds
Disclaimer: please consult with your doctor before beginning any new diet or exercise program!
Grab your Foam Roller
IT Band Roll Outs: Lie on your side with the outside of your thigh on the foam roller, hips pointing straight forward. Roll the foam roller down toward your knee, slowly, pausing for 20-30 seconds where you feel any tender spots, until the pain disappoints. Roll back up to your hip, again, pausing at any tender spots.
Quad Roll Outs: Same as above, but hips are facing the floor.
Adductor Roll Outs: This one’s a fun one (in that I-look-like-I’m-humping-the-floor sort of way) to do in a gym full of people. Or in your own home. Anyway, bring the foam roller parallel with your body, and bend the right leg at a 90 degree angle. Place the roller at the top of the adductor, and slowly roll around, pausing at any tender spots.
Roll that foam roller away!
Without Foam Roller:
(in order like reading a book)
Quad Pulls: From a standing position, curl your left foot behind you, tilting forward as you reach behind you and grab it with your left hand, pull until you feel a stretch, then step forward. Immediately bring the right foot behind you, giving it a little pull with the right hand. Continue this little walk.
Glute Pulls: Bring your right knee into your chest and give it a hug. Release, and take a step forward, bringing your left leg toward your chest with a little hug. Continue this little walk.
Squat to Stand: Stand with your feet shoulder-width apart. With the knees soft, abs engaged, and back straight, press the hips back and reach for your toes. Bend your knees, go down into a squat, grabbing your toes, elbows inside the knees. Bring one arm overhead, then the other, and then press through the heels to stand.
Fire Hydrants: In a quadruped position, bring the left knee out to the side, and then draw big circles with the knee. Switch directions after 10 circles. Switch legs.
Lunge & Twist: From a standing position, step back into a reverse lunge with the right leg, while simultaneously twisting at the thoracic spine toward the front left leg. After 10 reps, switch sides.
Runner’s Stretch: From a high plank, step your left foot forward as far as you can hike it, outside of your left hand. Feel a good stretch in the groinish area. Alternate, legs, 10 on each side.
I do this a few times a week, and each time I notice more mobility. Gold star for doing this after doing the thoracic spine mobility routine!
All right. Time to scarf down some grub and get training some clients. Busy morning this morning!
Can you do the splits?
Do you have tight hips?
I have extremely tight hips. But I’m proud to say that this weekend in yoga on Saturday, I didn’t immediately start hating life when we did double pigeon pose. Yay, progress!