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Release Sore, Tight Hip Tension: Invert/Evert Sequence

Uncategorized Oct 09, 2020

What's the one thing you do the most throughout your day?

If your answer is sitting and you suffer from hip tension then time to pay attention.

Due to lifestyle habits (note hours of sitting), injuries or surgeries you may have had, you have adopted a certain way of moving. Your brain has learnt that the way you move is normal whether or not this produces tension. You might seek help to treat symptoms like massaging, stretching or strengthening but too often these don't provide lasting relief.

The truth behind this disappointing outcome lies with you. It is you that has created these movement habits and only you who can undo them. This is the answer to the root cause of your hip pain.

The solution, learn how to overcome unconscious movement limitations by reawakening your brain to body control.

The key to achieving this is to THINK. FEEL. MOVE.

THINK
Consider the impact your life's experience has had on your body.

FEEL

The most critical part, you have got to Feel how these have impacted your body and movement.

MOVE

Learn this simple sequence that addresses your current movement habits and empower yourself to say goodbye to your hip tension.

Invert/Evert

Position:

Lie with your legs straight, hip distance apart. Arms away from your side, palms facing up.

Movement: Repeat 5 times

Slowly scoop up your right foot toward the hip, as if you are trying to look at the sole of the foot allowing your knee to turn out.

Allow your right hip to open as you smoothly scoop the foot upwards towards the opposite groin

Press the left shoulder down to allow the hip and lower back to arch more freely.

Allow your head to roll towards the direction of the sole of the foot

Make sure your back muscles remain relaxed so that the arch is not acute.

Slowly slide the leg back down again.

Return the foot onto the ground and roll back to the start position.

What are the means whereby you do this movement? Easy and smooth or tight and painful. Where is the pain coming from?

Next Move; Evert

Movement:

Internally rotating the right knee towards the left knee, scoop the heel outwards as if you are drawing a semicircle on the ground.

Allow the right knee to drop inwards, rotating your right pelvic half towards the left to allow this movement happen.

Slides your foot in the direction of its sit bone, as if you are trying to look at the sole of the foot.

Press the right shoulder down to allow the hip and lower back to arch more freely. Your lower back will come off the floor into a twist.

Make sure that your lower back is comfortable as you do this move.

Sense how your foot is connected to the centre of your body.

As you repeat this movement allow the head turned to look at the sole of the foot

Return the foot onto the ground and roll back to the start position.

Was this movement easier or harder than the other? Why?

This movement is designed to highlight the exact areas of your body that are stuck so that you to learn how to unstick them!

Move only within your comfort range. Never push in an area of tightness, but pause and breath into the tightness and return to the start point.

For a full understanding of how muscular tension and knots lead to poor posture, chronic pain and even emotional stress, check out "Stuck Stress Solutions", my introductory course to somatic movement.

In this, we cover my most effective techniques to identify the real causes of your stress and pain, and how to quickly release that tension in just 10 minutes a day.

Check out Stuck Stress Solutions here.