How many people do you know that have gone through a hip replacement? How about anyone with a pelvic disorder or low back pain? I know a few….ok dozens and dozens…. and I have worked with many both before a surgery and long after any produce.
I am often told by new clients or I hear them comment that their pain or dysfunction is “just part of getting old”. Most people hold the idea that more birthdays equals painful joints and are surprised when this common narrative is challenged. As I remind everyone I coach, both young and old, time on this planet is only ONE factor that leads to degeneration and dysfunction. This is good news. When thinking about the causes of modern day joint issues, behavior and what a body is asked to do (or asked not to do) is the BIGGEST driver of joint health or dysfunction.
Why do many hip joints and therefore body’s break down? One major factor is most people have lost their squat, especially their deep squat abilities. With the loss of the squat, which has been a basic human movement for our entire existence until very recently, our wonderful and powerful hip joints have lost a vital nutritious movement.
Did you know that joints get nutrition through motion and load?
Most modern human hips are squat deficient. It is like how vitamin d deficiency can lead to a dysfunctional immune system.
As a consequence, the pelvis and some aspects of the cartilage, ligaments, and muscles atrophy. The wonderful human pelvis becomes weak and breaks down. The human body has never lived in a time when it did NOT have to squat. Furniture, chairs, and seats placed everywhere in our culture has allowed our hips to do so little throughout the day.
Good new: Your hips are a living part of you and can respond to stimulus.
Ready to take action and reclaim your hips? They are likely crying out for squat nutrition.
Beginners can start here:
Start by going to your hands and knees with a nice knee pillow:
Next: rock back until your butt touches your heels. Go to the point where it feels restricted or that you feel a stretch. If this position is a challenge for you, the goal is to spend 10-20 minutes a day in this position. If you feel that you are very “out of shape” start with 1-3 minutes. Others could start by spending about 5-10 minutes in this position a day. Do what works for you. It is OK and expected that you break up your time throughout the day. I would also expect that you do something else while being in this position. Talk on the phone, listen to a podcast or music. watch TV, read, or whatever. Do what you like to do with your time but do it in this position.
Was this position too hard or perhaps it didn’t work for your knees or hips? Try the same pose on your back instead:
The goal of this position is to achieve a squat position from your back while not trying to flatten your back (this is not a back stretch). In fact, you can even put a small support (rolled up towel) to hold your low back up in place. Same goals apply to this position as mentioned above. Slowly increase the time you spend in the position.
Try these positions out if you want to better the health of your hips. These are the beginning position for hips that have lost their ability to squat. If you already have replaced hips or knees, these poses may not be suitable for you. I often use a different tactics for people with replaced joints which I will not go over in this blog today.
Next time I will write about how to progress the squat pattern or what to do if you can still squat from your feet.
Enjoy and reclaim your squat.
Disclaimer: Please consult your doctor before you begin any exercise program. The content of this blog is for educational purposes only. You are responsible for the outcomes for the use, misuse, or lack of use of the information presented in this blog.