Here is the second exercise in the hip tightness sequence. What we are going to do is use a chair and then Denis is going to start at the back of the chair and he will set up with the spiky ball between his feet.
Spiky Ball Drill for Tight Hips
- Once again he will start to feel the toes work inside the shoes, start to feel the inner thighs work though here.
- He then sets up with his hands on the chair (pinkies touching the front of the back of the chair), feet are working, inner thighs are working, and that gets him back into the extended position
- If you can not feel that then take your hands away and grip the back of the chair and you will feel the difference.
- Then when you go back to the original position you will feel your body go back into a nice extended position, with the ear over the shoulder and the body lined up.
Waggle and Shrug to Release Tight Hips
As he feels that, while lifting his toes and working his lower abdominals, his triceps and the muscles just below the shoulder blades start to work. Now what we get him to do is a little waggle, where he is working his belt buckle. Two centimeters to the right then two centimeters to the left. A lot of people who can not do this motion will make some typical compensations. First they might sway their hips back and forward and move away from the correct position, or just rotate their hips or slide them.
The other thing that people tend to do in this position as compensation is to start to shrug the shoulders and try to move the shoulders rather than use the lower abdominal muscles. The feeling you should get is really just a small rotational movement from that position. What we will do now is get Denis to stand away and see what that feels like in his setup position and then he can give us some feedback. Again, I have a heightened awareness in my hip area and I am feeling even more stability after having worked the second exercise.