A Powerful Connection

The Hip Joints

We have mapped the dimensions of the amazing pelvis, and dare I say “beautiful” pelvis.  I find that this map alone changes the way I present myself, move and perform.

In this post, we will begin to understand how the pelvis is the connection between torso and legs.

On the outside of each pelvic bone is a socket that meets the upper leg bone forming the hip joint.  The hip joint is SO powerful and such a beautiful connection for movement.  We use our hip joints to walk, run, bend over, jump and so much more.  In the performing arts, freedom and connection at the hip joint allow the performer to be grounded and movement to flow through the body like water flowing in a brook.

When we know, i.e. “map”, the hip joints accurately, we can begin to uncover the groundedness that we want in performing and when we encounter pressure.  This same groundedness allows us to deal with stress more easily, create with our hands more delicately, and of course vault over an obstacle successfully.

Step 1 -  See the hip joint in action!

The socket for the hip joint is located between the top and the bottom of each pelvic bone.  Let’s locate the front of the joints.

 Seated place fingers on the top ridge and under the bottom of your right pelvic bone.  

• The hip joint socket is located between these two points.

Still seated, lift and lower the heel of the same side leg.  

• You are moving your leg at the hip joint.  

Next “wave your knee” left to right.  

• Again, hip joint movement!  Observe hip joint movement in as many directions as possible in relation to the top and bottom of your pelvis.

Step 2 - Pinpoint the front of the hip joint 

We are going to do this from the front of the body, keeping in mind that the socket is side-facing and movement is available in every plane of motion.  We will be locating the front of the hip joint.

Still seated, point to the ASIS, and trace a line straight down and slightly diagonally in toward the crease of your leg.  When you get to teh crease, you should be touching the front of the hip joint.  

Move your leg in all directions again with fingers on the front of the socket.  

Note: It can be challenging. No, that is an understatement, it is very challenging to feel the front of the hip joint because there is a lot of muscle and tissue in this region.  Sometimes doing the above steps lying down with knees bent, feet on the floor is easier.  Nevertheless, it can take some time, explore, explore, explore.

• Repeat the same exploration on the left side.

When you are ready to stand up you will use your hip joints along with ankle and knee joints.  Take your time coming to standing so you can observe the movement at your hip joints.

In standing you can repeat the heel lifts and knee waves, with the heel lifted to move the hip joints.  Watching in a mirror is a great way to see more clearly.

Take a walk around noticing the leg moving at the hip joint as you locomote.   I love to do hip joint circles to experience hip joint movement and work on balance.  In fact, I do hip joint circles as I practice to check in on my hip joints.

This week enjoy your hip joints!  You may hate your hips, but you can LOVE your hip joints.  Powerful and poised!

Be curious…