One simple, yet SUPER important trick for healthy hips

Body maps (or cortical maps) are more important than you realize for the health of your hips—and every other part of your body.

Several weeks ago I talked about my desire to remap my hips, so I could move them separately from my upper body. This started out as a fun skill to work on for dance improvement, but the deeper I dove in, the more I realized that this remapping will probably affect way more than my dance moves.

Developing awareness

While slowly investigating what was going on in my hips and why it felt so clunky when trying to move them separate from my upper body, I discovered that I had an area off to the right where the movement just wouldn’t flow.

It was as if my body didn’t know how to move through that area. It would just skip it, and move either backward or forward, based on the direction I was circling my hips.

I’ve been slowly moving through that area over the last several weeks, and it’s now much easier for me to complete the full circle.

How do your hips feel? What about your lower back?

If you’re having any issues in those areas—pain, stiffness, or general discomfort—I would consider giving this hip remapping exercise a try. I have a video below, so you can see it in motion, but here’s the basic “how to” explanation.

How to:

Sit back on your heels and imagine a large clock encircling your pelvis. The goal is to try and circle your hips so they hit every second, minute and hour around that clock and to do it slowly.

Do you notice any sticky areas, or areas your body wants to skip over?

If so, take your time and go extra slow through those regions, revisiting them over and over again, to remap those areas in your brain.

If you feel any pain, back off a bit! Pushing into the pain won’t do you any good. Just bring the circle in a bit tighter and work your way toward expanding it, incrementally.

Did you give this movement exercise a try? If so, how did it go? I’d love to hear from you in the comments below.

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Who is Kristen Stephen?

Kristen Stephen is a bodyworker, practicing integrative manual therapy, in Nederland, Colorado. Her mission is to help people live lives with less pain and more joy.

Please note, all material on this website is for for educational and informational purposes only, and should not be taken as medical advice.

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