Set your hips free and lose
that bad back
it all starts with posture
By SyLVIE GOUIN
IF your back is sore and stiff enough
to keep you from enjoying your run, answer is simple but a bit odd. Much of The triangle
bike ride, skiing or simple daily activities, our self-identification is based on the It looks like this when you’re doing it
you are not alone. Backs like that are front of the body. Unless we are body right. Here’s how:
common – not a major health concern builders or are trying on a new pair of • feet almost a metre apart.
but an unnecessary distraction. jeans we rarely think about what’s “back • left foot turned in about 45 degrees
Bad backs often begin with the hips. there,” and when it comes to our insides, • right foot 90 degrees
Here’s how. the word gross often springs to mind. We • arms stretched and extended over the
Hips and shoulders are the joints with leave that to the professionals. right leg
the most mobility in the body. This was Here’s how to bring flexibility to the • bend from the hip joint – not the waist
a good thing for humans in most of the hips while strengthening core abdominal • press the outer heel to the floor
eons we’ve spent on the planet, but not muscles and glutes. • balance the weight
in the world we find ourselves in now. • rest (do not lean) the hand on the shin,
The way we live means most of us Good standing posture ankle, or the floor beside the foot.
don’t take advantage of this mobility. Many people spend a lot of time and • keep the neck long
Instead we tend to move our hips mostly money trying to fix problems that are • gaze at the top thumb
one way, called hip “flexion.” That means caused by poor posture: shoulders roll • keep arms aligned and stretched
moving our legs mostly forward and up, forward instead of back, head thrusts This exercise stretches and strength-
which we do when we walk, sit, run, ride forward in comparison to the rest of the ens the legs, along with a slew of other
a bike or do classic skiing. body. Remember someone yelling at muscles in or around hips, hamstrings,
That’s a lot of flexion in the life of an you to “Stand up straight”? These traits calves, shoulders, chest and spine. It can
active person. Constant flexion of the are often accompanied by swayback, relieve stress, improve concentration,
hips stiffens the muscles which do the an exaggerated lower back arch. Bad prevent osteoarthritis and even improve
work, and these muscles are attached to posture habits can create havoc in the your digestion.
the lower back. They start to pull on the body, so be aware of posture before
spine, and voilà – discomfort. working on your hips. The warrior
Hips are designed to do a lot more To boost that awareness, try this This exer-
than flex. They can “abduct” when exercise while standing close to a wall. cise looks like
the leg moves back toward the body The thickness of the baseboard and this. Here’s
after moving out, “extend” when we the roundness of your buttocks will how:
lunge forward, “rotate” it clockwise or determine how close you can get. • standing leg
counterclockwise. Moving them in these • Stand with feet grounded to the earth, straight and
ways sets your hips free. If you don’t hips-width apart, reinforcing stability strong with-
move hips in all directions it’s like driving • The top of your head reaches for the out locking
a car constantly in first gear, and hips sky as you press your spine to the the knee
respond as well as a car would to this wall • hips square
restriction. • Head up straight with chin slightly • arms back, to the side or forward but
Stiff hips are often accompanied by tucked in, no tilting stretched and supportive
weak core-abdominal muscles, the • Earlobes in line with the middle of • gaze steady
ones that lie deep within the abdominal your shoulders • back flat, at about a 90-degree angle
cavity and are the root of the body’s • Shoulder blades back, chest forward, • arms, back leg and torso parallel to the
overall strength and stability. They play knees straight floor
a major role in maintaining posture • Stomach in. Don’t tilt your pelvis This one increases stamina and im-
and supporting spinal alignment and forward or backward proves balance – no surprise, just try it. It
therefore spinal health. • Relax and smile! also strengthen legs, buttocks and deep
Another reason for the back to rebel Once you know what you need to do core muscles. And for good measure, it
– common among athletes – is strong to improve your posture, you can work nurtures mental focus and strength..
and stiff hamstrings paired up with weak on it at any time throughout the day. Sylvie gouin, a registered massage
muscles in your butt. Simply notice how you stand and sit. therapist, co-owns Core-elation Yoga and
How come such central muscles are Remind yourself to stand tall and bring massage Therapy in Westboro. Check it
in bad shape in otherwise fit people? The the shoulders and head back. out at www.core-elation.com.
24 OTTAWA magazine fall/winter 2009/2010 www.ottawaoutdoors.ca
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