If you’ve been following Trés Sheik over on Instagram, you know that for the month of February, our focus is on nagging hip pains and how we can help you prevent them. Hip discomfort and or dysfunctions have become commonplace. What’s the leading contributor to this uptick in hip related pains? Computer screens.
Most working Americans and even grade-school students spend the majority of their days seated at a desk staring at a computer. With increased inactivity rampant and multiple hours per day logged behind a desk we have created the perfect formula for chronic hip pain, back pain, and a plethora of other issues and here’s why.
Copious hours of sitting lock the hip flexors in a constant shortened state.
If you’re seated right now it's because your hip flexors are shortened allowing you to do so. These muscles trace the front of your hip and act in unison to pull the thigh up toward your abdomen. Which is vital during movements like walking, running, kicking a soccer ball, and even cycling.
You’re probably thinking, sitting isn’t nearly as intensive as any of the aforementioned activities so what's the big deal? Your hip flexors being shortened for a few hours really isn’t that big of a deal. However, if we look closer it's more like hundreds of hours in a contracted and shortened state.
Let’s do the math. If you spend approximately 8 hours per day at your desk, multiplied by the 5 days per week the average American spends at work, and let's guesstimate that you work 46 weeks per year. That translates to over 1800 hours per year of hip flexion. This number doesn’t even take into consideration any sitting you do at home, on your commute to and from work, at the movies, or even at the dinner table. As you can see it all adds up.
2. It places your major hip extensors i.e. your glutes in a chronically stretched state.
This may prevent them for contracting and possibly lead to weak and sleeping glutes also known as Dormant Butt Syndrome. Dormant Butt Syndrome is one of multiple hip tendinopathies. It is described as a condition in which the glute muscles, specifically the glute medius fails to fire or activate properly due to excessive inactivity. We need our glutes to activate properly as our glutes are our first line of defense in preventing lower back pain and injury.
By proactively addressing hip adhesions, weaknesses, and lack of mobility you can prevent hip dysfunctions before they become a major interference. The objective of the “Happy Hips” series is to arm you with the stretching, strengthening and self- myofascial release techniques you need to do just that. During our live Instagram chat with Licensed Massage Therapist, and owner of Viva Completo, Fermin Andujar; Fermin explained why he believed a solid strength training routine should be the apex of any injury prevention or recovery plan . He further explained that by supplementing your strength program with adequate rest and some form of tissue manipulation to restore muscle tissue and fascia to their normal length you become more adept at avoiding chronic pains and nagging injury .
In the video below I’ve provided a few of my go-to self-myofascial releases, stretches, and strengthening exercises for nagging hip flexor tightness. I’ve had great success with this approach with many of my clients as well as myself.
As an added bonus check out this deadlifting demo . Here I explain how to properly perform a Kettlebell Deadlift. Deadlifts are essential to any strength training program and are a necessity for reengaging the glutes as well as restoring proper hip function.
For more helpful tips, 10 min workouts be sure you follow me on Instagram @tres.sheik and like and subscribe on youtube.