Save this 3-minute follow-along video for a post-workout or post-workday release. Also perfect in front of Netflix at night. Mmmmmmmm…..
Back, hip, groin and pelvic floor pain are common pregnancy and postpartum complaints. Most mamas experience them from time to time due to injury or poor posture patterns.
The truth is, these intermittent, or sometimes chronic, stiffness and pain patterns don’t always stop when we’re ‘healed’ in postpartum. Our desk jockey work lives, car commutes, Netflix addictions and constant phone use tend to have us fixed in just a few positions for several hours per day.
When we don’t have a tonne of variety in our daily routines and sit for a large part of the day, certain muscles tend to stiffen and become quite inactive.
Case in point: the rotator muscles of your hips, which help to move the hips and knees inward and outward, keeping the pelvic floor and lower back muscles supple.
left: external rotation / right: internal rotation
image: runnersworld.com
No muscle or muscle group functions alone, so when we hear a mama is suffering with hip and back pain we don’t just look to the hip muscles themselves. We also want to see what is happening with her knees and feet transferring upstream to the hips, and with the neck, shoulders and upper back, transferring downstream to the hips.
That said, focusing on hip releases is a solid strategy in your mobility and stretching routine. Because the hips form a link to the upper body and lower body, they are key to your core and spinal health.
This stretch sequence focuses on hip rotation to alleviate tension and encourage the hip muscles to align themselves more optimally for better core & pelvic floor function, less pain and greater total body mobility.
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