if you sit at work all day then by the end of the day your hip muscles are
probably dead follow this quick routine to wake them
up to ensure you don't lose mobility and you don't get stiff and tight
yo what's up coach E here
from precision movement and welcome to another episode
of the active office worker this is episode 4 where we're gonna target the
hips so with the hips were sitting in this position all day because we're
sitting we're supported the muscles shut off they don't need to be on for us to
stay here so it's user or lose it our body's gonna adapt to the path of least
resistance and the path of least energy output so if it shuts off the muscles
and that saves us energy then that's what it's gonna do because we don't need
to keep these muscles active to be sitting here so in this video we're
gonna go through six different techniques to wake up the six different
muscle groups and these are just gross groupings of muscles not getting into
individual muscles like pectineus and obturator internus but the six major
muscle groups based on movement so we've got the hip flexion the hip flexors that
cause hip flexion I've got the abductors that cause abduction
we've got the adductors that cause adduction bring it adding it toward the
body bring it closer to the body hip extensors okay gluts that caused the hip
extension and they've got the internal and the external rotators so we're gonna
activate all those muscles and whatever I do activation exercise is it's always
a minimum of a five second hold and in this video I'm gonna take you through
one rep of each technique with a ten-second old but you can do 5 10 15 20
it's up to you when you're doing this ok so let's start off first technique I
like to do is to start off with hip extension firing up the glutes so with
this you're gonna get into kind of a split stance
and sit on the side of your chair so only only my left butt cheeks on the
chair here and then I'm just gonna get into hip extension on my right side and
from here I've got the toe in the ground maintaining good posture alignment all
I'm gonna do is fire up the glutes and drive the toe like I'm trying to push my
body forward okay so I'm gonna fire it up you can poke it a little bit make
sure it's on and then 10-second hold keep it activated give it a good squeeze
you've been sitting on your butt all day and it's getting sleepy give it a good
hard squeeze make sure you're breathing as you do it and then when you let go
just let it go gradually try to build that control of contraction and
relaxation okay so here's the hip extensors split stance get the toe in
the ground good postural alignment and then fire up the glutes and drive your
body forward we're getting into full hip extension working the gluts at that end
range of extension 10-second hold and let it go under control gradually all
right next up we're gonna work the hip flexors so sitting on the edge of your
chair we're gonna do the seated dead bug hand on your opposite knee and you're
gonna bring the knee up to end range abducts slightly and let the hip
externally rotate a little bit that will target the psoas a little bit better
otherwise you get into TfL and it can get a little pinchy so from here
activate get a good strong contraction make sure you're breathing we're also
getting the ABS fired up and relaxed gradually switch over end range of hip
flexion push down activate gradually increase the strength of the contraction
hold it good postural alignment keep breathing
and let it down easy there's the hip flexors next up we're
gonna do internal and external rotators so let's start off with the external
rotators if you can cross your foot pretty comfortably while maintaining
good seat alignment then sit on the edge of your chair just like I am otherwise
you can go back like so so we're gonna cross your foot you can do this at
meetings when somebody's yammering away doesn't know what they're talking
about and you're just being polite first we're going to the external
rotators so external rotation is the femur so this bone the thigh the femur
bone turning that way okay that way so if across leg what's gonna look like
is this ankle rotating this way and the knee staying where it is now if your
range you don't even have this range just bring it down here and then work
those muscles yeah we're just firing it up ten second hold and relax okay other
side let's bring it up and you can hold it there or you can if you have the
range you can get it right up there give a little poke on the ankle the medial
malleolus that's what the ankle bone is called activate breathe and let it down
gradually now we'll do the internal rotators so internal rotators we'll just
take the same position and you can do the opposite you're gonna drive the
ankle into your opposite thigh there think of rotating so think of I'm trying
to turn the femur that direction and also put a little pressure there get a
little adductor extra adductor firing yeah and relax and then other side drive
the ankle into the opposite thigh and the knee into the hand activate
gradually ramp it up get a nice strong contraction and then down okay so we've
done the external and internal hip rotators next up we've got the abductors
so bringing opening up the hips we're gonna do here
just rotate stay nice and tall a nice clean rotation aligned and all you're
gonna do is place your hand on your opposite knee and then drive your knee
against your hands ramp it up you're firing up the abductors also getting
some oblique action here so getting a good hip and core activation going on
and then relax and then rotate good tall alignment drive the knee into the hand
and don't move breathe and relax
so we've hit the abductors finally the abductors slip out to the side of your
chair there get the leg out make sure if both feet are pointing straight ahead so
we can target those a doctors and then drive this foot into the floor that
direction so we're trying to fire this area up again ramp it up we're hold it
for about 10 keep breathing keep your postural alignment and let it down easy
gradually ankle the other side we're there you can already feel the stretch
most people already feel stretch here and then ramp it up slow increase the
contraction gradually once you're at max safest level hold it there
breathe maintain alignment and let it go gradually and there you have all the
major muscle groups of the hips all six flexion extension abduction adduction
internal rotation external rotation all those muscles are fired up
that's one circuit through you could do one two three circuits through whatever
you can do it's better than nothing and will ensure the muscles stay alive and
get some blood flow there get some activation there so that they
don't atrophy okay this will really help especially if you're going to the gym
afterwards and it'll contribute to your warmup so those muscles are activated
okay so they have episode 4 of the act of office worker waking up those dead
hips do this up whatever area is most problematic for you focus on that or
just cycle through all of them I've already posted videos on the neck the
wrists and the shoulders so add this one in and we're hitting that whole body
thanks for checking out the video and if you need extra love for the hips you're
an active person and your hips just aren't performing the way that you want
them to you or you do have some chronic nagging pain that has been around for a
while that you haven't been able to resolve then check out my hip
flexibility solution it's a really simple program and thousands of people
have already gotten through it I've got a lot of feedback about it working and
I'm confident that I'll work for you too so you can check that out at the end of
this video otherwise we'll see you next time peace