Introducing the Team Wilpers BODY Series. Each installment in this series will focus on a different area or region of the body. We will discuss correct positioning, mobility and show you strength exercises that will help increase performance and keep you injury free.
This month we look at the hips and pelvis. Leading us through this series are Team Wilpers Coaches: Carly Graham PT, DPT, FAFS, Emmi Aguillard PT, DPT, FAFS and Ryan Hopkins, founder and owner of SOHO Strength Lab.
Check out the video and accompanying text below as we carefully walk you through some game-changing hip and pelvis exercises and provide the “why” behind doing so.
Part I: Pelvis Positioning by Coach Carly
Hey guys, it’s Carly. In the photo above, you’ll see an optimal hip/pelvis position demonstration. Notice how even a slight variance in hip angle (an inward or outward tilt) can lead to big changes in posture. The goal is to find that “neutral” position and move in and out of it smoothly and with control.
One of the main functions of the pelvis is to absorb shock during movement and provide stability to surrounding muscles. Being aware of your pelvis’ position and making small, corrective adjustments throughout the day can pay dividends over time. Stiffness, due to poor posture or limited mobility, can lead to decreases in flexibility, pain and even injury.
Get to know your pelvis by practicing the movements I demonstrate in the video (min 0:00-0:30).
Part II: Hip Mobility by Coach Emmi
Hi team, Emmi here. It is very important to understand the way the pelvis is designed to move. It is designed for MOBILITY in all three planes of motion: front to back, side to side, and rotationally.
First, you will see me demonstrate hip flossing. Make sure that your pelvis is what is moving, not your low back or thigh.
Second, I demonstrate hip CARS. These should be slow and controlled. This exercise is very important for joint mobility and neuromuscular control of your body’s movement in all directions.
Pelvic mobility and control is critical for proper form and mechanics in running, cycling, and swimming! Demonstrations in video (min. 0:30-1:40).
Part III: Hip Strengthening by Coach Ryan
Coach Ryan here. We round out this installment with some hip strengthening exercises. Hip strength is very important in running and cycling because this region is essentially our engine. Maintaining pelvic orientation with respect to the ribcage is essential for encouraging optimal function up and downstream of the pelvis (think shoulders and legs).
First, I demonstrate a low load, hip bridge march. This is an exercise where we develop strength and endurance of pelvic musculature and awareness of hip position. This emphasizes coordination of the posterior chain and the hamstring’s interaction with the underside of the pelvis.
You can do this exercise as part of your warm-up before a training session, or, included in your strength circuit. I like to go back and forth for 20 reps (10 per side) with a 2 second up, 2 second down tempo.
Second, you’ll see me do the slow march. This exercise focuses on developing the muscles of the hip that are located on the front of our body (quads, hip flexor complex) and is critical when it comes to maintaining proper pelvic positioning. The slow march is perfect for a comprehensive warm-up or in a strength circuit. I like to go for 1 minute per round with a 2-3 second pause per rep. Demonstrations in video (min 1:40-3:41).
Give these exercises a try. If you are interested in a full Team Wilpers strength program to compliment your training, check out our private coaching services at Team Wilpers Coaching. For questions please send us an email at trainsmart@teamwilpers.com
Thanks team and as always … Train Hard, Train Smart and Always Have Fun!