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This week we are addressing hip impingement. If you have hip, back, or knee pain, this week will be helpful for you! Remember, just because we are “targeting” hip impingement this week does not mean that these videos are not relevant to you. the entire body is connected. The alignment of your hips and proper activation of your glutes directly affects your foot and shoulder positioning.
We have seen many many many people have hip surgery for hip impingement and every time it has made it worse because the root cause (poor movement) was never addressed. So, pay close attention this week!
Find your neutral pelvic tilt! If you have hip impingement, it probably worsens when you squat. This happens because the pelvis in not in the correct position (it is too anterior) and the core/glutes are not properly engaged. EVERYONE we have ever seen with hip impingement struggles to keep their core on during a squat and consequently have no idea how to engage their glutes to stand up out of a squat either! Getting your pelvis in the right position will help you do both engage the core and drive out of the bottom of a squat with the glutes.
When doing any of these exercises, watch yourself in the mirror or record yourself to see how far your pelvis arches and tucks.
Does your hip pinch when you squat? Use the #FaceDickStickTechnique! Yesterday’s video demonstrated that your pelvis can tilt at various degrees, but now it is time to neutralize the pelvis and back during a squat. This technique on all 4’s (or 3’s in this case) is meant to teach you how to keep the pelvis at the exact same angle during the entirety of the squat. If you have any hip impingement, being relaxed and in the incorrect pelvic position will always result in a pinch in the hip.
Tag your friends. For those of you that can do the ADVANCED form of this glute exercise, post a video of you doing it and share it with us! (Don’t just DM us a video, it will disappear). We don’t want to see all of the failed attempts... there will be far too many. This is extremely difficult! Do 1-10 repetitions with a 5-30 seconds HOLD on each side. Don’t forget to breathe and smile.
This “criminal” glute exercise is awesome for strengthening the glute max in its end range of motion and I personally think it is more affective than the well-known “clam shell.”
If you have hip impingement, then 1️. your glutes are weak AF and 2️. there is a 99% chance that you do your squats, deadlifts, and lunges in anterior tilt with a disengaged core. These two components contribute to your impingement. Tucking posterior and strengthening the glute will stabilize the hip in the correct position and allow the ball and socket hip joint to slide in the proper orientation.
#Squat with your glutes!!! This squat variation is not as simple as it looks. This is a “box squat,” but with an emphasis on keeping your torso VERTICAL before you stand up so that the glutes are forced to activate rather than the quads. So, if you are normally quad dominant with your squats, this technique helps to get your glutes firing when coming up out of a squat. This same glute activation will then need to be applied to a full squat.
Most people stand up from a squat with their quads and then activate their glutes at the top of a squat. If you have hip impingement, this is another cause! Activating the quads will pull you even more into anterior tilt and pinch the hip… learning to use the glutes with a neutral spine will stabilize the pelvis in the correct position and keep your hip “open” on the way up.
If you have hip impingement, doing the squat movement in this video may not be for you right now! You may need to focus on the videos we posted earlier in the week for several weeks/months before transitioning back to a full squat. ***This squat is very wide… everyone will have varying squat widths. I am 6’5” and this squat width works well for my mechanics. Many of you will need to have a more narrow squat stance and that is totally fine!!
Within the next few weeks/months of practicing your pelvic position and body awareness, you should be able to do an unweighted squat without pain!! It really takes some inward analysis of yourself and trial and error! Same with walking, running, swimming, sleeping, etc. Get some strength in the glutes and keep the pelvis tucked a little more posterior to open up the hips!
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