Upper Leg/Hip Locked In Wrong Place? Try This

Lots of clients, individuals and myself included often go long periods of time either sitting, driving or riding in a car. This can lock your fascia and joints in a “stuck position” which can affect low back, hip and core proper biomechanics.

I wanted to share this particular stretch in different variations of angle for the hip and back. Depending on your posture and position of your hips will determine the best angle of attack and with movement. Those with s-curve in the low back may prefer and feel the internal de-twisting in the movement when the feet are elevated. Those with a flat lower back may feel it better with the feet on the ground in order to create more of a s-curve.

Check out the pics below and put to movement thinking of moving the joint capsule in a fluid left to right motion. If you just hold the position you will feel the “stuckness” of it and not get maximal benefit.

TIP: When you are doing the right leg and letting the knee fall to the middle you must counter the movement by pressing the right hip towards the right. Try for 15 to 20 reps each side. Here are two other ways to make the movement more dynamic (movement orientated). If you are doing on the floor either use a slider disc or socks and move against the floor. If you are dong the elevated one try a stability ball and roll the ball to the right if using the right leg and left for left leg.

This stretch/movement should be done at least twice daily to really effect permanent change and is best done after the body and fascia is warmed up either actively (post exercise) or passively (hot soak).

Check out the pictures below to help guide you. The one where I have my elbows or back on the floor be cautious as some people’s knees cannot handle this rotation if the hip is crazy tight. This can be a very intense and deep stretch so don’t ever force it. Breathe oxygen into your body, visualize the hip releasing and settle in for results to come. Try for 6 weeks and continue if you are feeling the benefits. You may notice a reduction of back pain, a better/more efficient gait and better posture.

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