Hip and healthy: a guide to happier, healthier hips for active mums
Have you ever suffered from hip pain or tight hips? Have your hips become worse after having kids and is it affecting your general wellbeing?
The hips play an important role in our body for our mobility, stability, and functionality. If you sit a lot at work, you might feel that your hips are very tight at the end of the day or if you are running around and carrying your kids on your hips you might feel lots of pain due to this. No matter if you are active or inactive for long it’s important to look after your hips so you can go on with your daily activities pain free.
So many injuries stem from having weak hips and this will affect both the upper and lower body. For example, if our hip muscle are weak and not supportive it will move our knee out of alignment and force the knee inwards and put pressure on both the knee, feet and ankle which are likely to cause pain and an injury. Knee pain can often stem from a weak hip as the knee has to bear a lot of weight when the hip is instable. Having strong hips and also strong core muscle are very important to protect your back, knees, feet and ankles.
Setting a good foundation early on will help you be better prepared for the future and as you age. When your hips are feeling great you have more energy to get on with all the demands of your busy life as a mum.
If you are a mum and feeling that the busyness of your life is taking its toll on your hips or do you just want to be proactive to look after your body. Here are some key benefits of what good hip health can do for you.
Mobility: Healthy hips are essential for basic daily movements like walking, sitting, standing, bending, and reaching. They allow you to move freely and without pain.
Posture: The hips are a major component of your body's core. Proper hip alignment is crucial for maintaining good posture, which can prevent back and neck pain.
Balance and Stability: Strong and flexible hip muscles are vital for maintaining balance and stability, reducing the risk of falls and injuries, especially as we age.
Childcare: For parents, including moms, strong and healthy hips are essential for tasks like lifting and carrying children, bending to change diapers, and playing with kids.
Postpartum Recovery: After childbirth, hip strength and flexibility can aid in a smoother postpartum recovery, helping moms regain their pre-pregnancy mobility.
Hip health is interconnected with overall well-being. When your hips are healthy and pain-free, you're more likely to engage in physical activity, maintain a healthy weight, and enjoy a better quality of life.
Yoga is a great way to strengthen your hips and increase your flexibility. A yin yoga practice involves holding deep stretches for extended periods, targeting the hips and connective tissues which could be very beneficial. Incorporating hip-strengthening exercises, maintaining flexibility, and practicing good posture and body mechanics are essential components of maintaining hip health. Regular physical activity, including activities that specifically target hip strength and flexibility, can help ensure that your hips continue to support your daily activities and overall well-being. practice with awareness, breathe deeply, and listen to your body. Gradually increase the duration and intensity of your hip-focused yoga practice as your flexibility and strength improve.
Hip practice for busy mums
This quick 10-minute hip-focused yoga sequence can help alleviate tension and improve hip flexibility, which can be especially beneficial for busy moms who often carry stress in their hips. Remember to breathe deeply, relax into each pose, and practice regularly to enjoy the full benefits of hip-opening yoga. Adjust the timings as needed to fit your schedule.
1. Seated Hip Opener (2 minutes):
Sit comfortably on the floor or on a cushion.
Cross your right ankle over your left knee, creating a figure-four shape with your legs.
Gently press your right knee down to open the hip.
Hold for 1 minute on each side, breathing deeply and relaxing into the stretch.
2. Low Lunge (2 minutes):
Come into a high plank position.
Step your right foot forward between your hands.
Lower your hips toward the ground, feeling a stretch in your left hip flexor.
Hold for 1 minute on each side, making sure your front knee is directly above your ankle.
3. Pigeon Pose (2 minutes):
Start in a high plank position.
Bring your right knee toward your right wrist, then lower your shin to the floor.
Slide your left leg straight back behind you.
Fold forward over your right shin and rest your forehead on your hands or a cushion.
Hold for 1 minute on each side, breathing deeply to release tension in your hips.
4. Happy Baby Pose (2 minutes):
Lie on your back with your knees bent and feet flat on the floor.
Lift your feet toward the ceiling, bending your knees so they are over your hips.
Hold onto your big toes or the outer edges of your feet.
Gently pull your knees toward the floor, opening your hips.
Hold for 2 minutes, rocking gently from side to side if it feels good.
5. Butterfly Pose (1 minute):
Sit with your legs extended straight.
Bend your knees and bring the soles of your feet together.
Hold onto your feet or ankles, sitting up tall.
Gently press your knees toward the floor.
Hold for 1 minute, focusing on your breath.
6. Seated Forward Fold (1 minute):
Extend your legs straight in front of you.
Inhale, lengthen your spine, and exhale as you fold forward from your hips.
Reach toward your toes or shins, keeping your back straight.
Hold for 1 minute, breathing deeply and relaxing into the stretch.
As a mum it’s easy to ignore pain and your health, but it’s important to look after yourself. If you are experiencing ongoing hip pain, it’s important to consult a healthcare professional for proper evaluation.
Don’t forget sometimes you just need to listen to your body and prioritise rest and recovery. Take short breaks and rest, a well-rested mum is better equipped to handle the challenges of motherhood.
