Using a Hip Mapping Drill for

It's important to understand the 3 systems in the neural hierarchy that was described in a previous blog post. Vision and vestibular are over proprioception, but it doesn't mean that proprioception is less important that the other two. They all have to work together with accurate inputs to create optimal movement.

Mapping Movement

We also talked about how proprioception is integrated in the brain. The brain is holding the maps of your body based off of all the inputs. I was surprised to find that even professional ballet dancers sometimes need to remap the hip joint.

Let's explore this in a very practical way. We are going to use a self-assessment of your range of motion at the hip. Start by lying on your stomach, legs straight under the hips. Bend one knee to 90 degrees and let it drop over the opposite leg (turnout) and then away (turn in). Don't push the leg, just let it drop and get a sense of the range. Do both sides and note your results as we are going to come back and retest in a minute.

Next let's do a mobility mapping drill for the hips. In this very short clip I am working on the right hip. Typically I would do 3-4 very large (and slow) circles in each direction. I only demonstrate one circle in each direction in 3 different positions. Straight side, a forward diagonal, and a back diagonal - all working on the right hip.

When you are doing the circles do them in a relaxed fashion, breathing easily the whole time, and carving out as large of a circle as possible. Hinging at the hip while doing this is encouraged so that you can reach all the edges of the circle.

I typically suggest people start doing the circles quite slowly- perhaps an 8 count to do one circle. You can then challenge yourself to do it in a count of 6 or even 4 - but maintaining the large size of the circle.

Be curious where you notice little glitches. For me, going from the side to the forward diagonal is a place that I flatten the circle if I'm not paying attention. So stay aware and curious.

Do this on both hips and then retest. Remember to play the game is it better, same or worse.

I think many of you are going to be surprised that just doing this one mobility drill for the hips improved your range of motion. So cool to improve your turnout at the hip without doing clamshells and stretches, right? Just by remapping and reminding the brain how the hip joint can move. Love it!

I'm not telling you to stop doing the stretches and strengtheners that are helping - but let's make sure the joint is mapped well before you use other strategies.

To your success,

Deborah