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Let's face it, joints are like hinges on a door. They connect two parts and help those two parts move together to accomplish a movement. Whether it is bringing two bones together (flexion) or away from eachother (extension), these 'hinges" are important to those seeking muscle growth, fat loss, or overall health. The condition of these "hinges" ultimately controls how long it takes one to attain a fitness goal. If our "hinges" or joints stay in good health without history of inflammation, dysfunction, or pain--then the longer we will remain exercisers and reap success. The more deconditioned we are and the more we use sloppy form during workouts, usually warrants nagging pain in joints. This pain usually creates excuse after excuse to not workout. Thus, decreasing out chances of reaching a fitness goal, decreasing self esteem, and limiting life's joys. Remember the Tin Man in the classic Wizard of Oz? Remember how weak and insecure his character was in the beginning of the movie when Dorothy discovered him?

Gravity (Intrinsic muscular strength)

Occupation (Voluntary Vs. Involuntary Posture)

Fitness Level (Do you or don't you workout?)

History of Injury

A recurring area of the body that suffers from joint tightness and dysfunction is the lumbo/pelvic hip region. Because our posture is greatly determined by our voluntray/involuntary positioning over long periods, the hips become tight which affects the entire body. When the hips become tight, they affect the movement of the scapula via the spinal column. If we wanted to look at what joints are affected first over a lifetime, we can begin with the ankle joint. Usually, the joints that have the initial role in ground force generation determine the amount of dysfunction experienced by the rest of the joint structures above it. Chances are those that have hip dysfunctions will have some sort of ankle mobility issue. Typically, when the hip area (hip flexors, hamstrings, glutes) is affected, individuals will suffer from short/tight calves. However, tight calves are not realized until ROM is assessed or the area is palpitated by a trained expert.  Because the hip area is made of larger muscle groups, the consequence of tightness/shortness/weakness is more evident in daily activity, workouts, or assessments.

One way that we can increase mobility in the hips is by using the Quadruped T-Hip Rotation exercise as detailed in the Eye of the Trainer DVD.  

To execute:

Position body on all fours (quadruped)

Keep spine and neck straight and do not allow neck to "sag"

Raise left leg off floor. Activate left glute and maintain leg in straight position.

Initate hip rotation with leg that is fixed to floor and rotate hip to side of rasied leg. Repeat 12 times and switch sides. 

Key Points: Try to initiate the movement from the hips. The fixed hip is the actual working hip. Exhale the breath on each rotation and try to recruit the glutes. Simply "turning" your hips is a waste of time. Some coaches teach this drill with cervial spine involvement also--meaning the neck rotates to the side the hip is rotating too. Initially, the more tightness one has in the hips, the more important it is to rotate the upper spine. As mobility increases, focus the movement at the hips exclusively. This exercise can also be performed using a bench for support and the fixed leg standing, rather than on all fours.

If the body had WD-40 for its hinges, it would be movement prep work. Moving the body in ground-based drills that functionally allow muscles to integrate and communicate to improve effeciency is the oil you need to stay agile and strong. The healthier your joints remain, the longer you go without pain. The longer you go without pain, the more you workout and the more you enjoy your workouts. 




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