How Pilates Can Help Your Hips
Are you looking for a low-impact workout that targets your core and aims to improve your hip flexibility and strength? Pilates may be exactly what you’ve been searching for! This popular form of exercise is known for its use of a specialised machine that allows for controlled movements and resistance training. Pilates can be great for many areas of your body, including your hips, and is used by people all across the world. If you’re dealing with hip pain, inflexibility, or instability, look no further than Pilates for hips.
This article explores what reformer Pilates and clinical Pilates are, how they may be able to help with your hips, and gives some tips for you to try. For personalised advice, contact our team at Osteos of Noosa today.
What Is Pilates?
There are several different forms of Pilates, so you have the option to choose which form suits you best.
1. Mat Pilates
Mat Pilates is a form of Pilates that is performed on a mat, making it look similar to yoga. It is a low-impact, full-body workout that focuses on developing core strength, flexibility, and overall body awareness. Mat Pilates exercises are typically done in a series of controlled, flowing movements that require you to engage specific muscles, including the abdominals, glutes, and back muscles. The exercises aim to improve posture, balance, and alignment while promoting a mind-body connection through breath work and mindful movement.
2. Reformer Pilates
Reformer Pilates uses a specialised machine known as a reformer to create resistance and assist with controlled movements. The exercises aim to improve core strength, flexibility, balance, and overall fitness. Reformer Pilates is typically offered in small group settings or one-on-one and focuses on a full-body workout.
3. Clinical Pilates
This is a more individualised form of Pilates that is often used as a form of physical therapy. It's designed to help people with injuries, chronic pain, and mobility issues to regain strength, balance, and flexibility. The exercises are tailored to the person’s specific needs and goals and may incorporate other equipment, such as the Cadillac or Wunda Chair. Clinical Pilates is usually taught one-on-one or in small groups by a licensed physical therapist or certified Pilates instructor with additional training in rehabilitation.
How May Pilates Help With Your Hips?
Regardless of the form of Pilates you choose, Pilates in general is known to be a great way to improve strength, flexibility, and mobility in all areas of your body, including your hips.
If your hips don’t move well, you run the risk of over-extending your back— even during everyday activities like walking, bending, and lifting. Being able to freely move your hip joint without placing too much pressure on the spine is called ‘hip dissociation’, which means you’re able to separate your hip movements from your back or knee movements. Hip function is incredibly important for us all at all stages of our lives, and Pilates may be helpful in preventing injuries that may happen due to hip instability.
Clinical and reformer Pilates may especially help to improve hip health and function by helping with:
Strengthening— Pilates is designed to target deep core muscles, which include the muscles around the hips. By strengthening these muscles, you can help to stabilise your hips and prevent injuries.
Flexibility— Pilates aims to improve your flexibility, which may be particularly helpful for people who have tight hips due to injury, long periods of sitting, or other conditions.
Alignment— If you have poor posture, this may lead to your hips being out of alignment. Pilates may help to reduce strain on the hips.
Injury rehabilitation— If you have a hip injury, Pilates may be a good form of rehabilitation as it can be modified to suit your needs and limitations.
Mind-body connection— One of the pillars that Pilates is built on is the mind-body connection, which aims to help you become aware of how your body moves, including your hips.
What Are Some Mat Pilates Movements For Your Hips?
If you have the equipment at home, you may want to try some hip exercises yourself. Remember to go slowly and ease into any movements if you have pain or an injury!
Hip rolls— With your knees back and feet flat on the ground, lie on your back and lift your hips towards the ceiling before lowering them down and repeating.
Single leg circles— Lying on your back, put your legs straight up in the air and keep one leg still while rolling the other leg around in a circle. Switch legs and repeat.
Side-lying leg lifts— Lie on your side with the lower leg bent and the top leg straight out. Lift your top leg up towards the ceiling and lower back down. Repeat on the other side with the other leg.
Clamshells— Lie on your side and bend your knees, keeping your feet together. With your feet still touching, lift your knees upwards and lower them back down.
Hip bridges— Lie on your back, bend your knees, and keep your feet flat on the ground. Lift your hips up, squeeze your glutes, and slowly lower back down.
Standing hip circles— Stand with your feet at hip-width and your hands on your hips. Keep your legs straight and circle your hips in one direction before changing to the other direction.
Frog stretch— Lie on your front with your legs bent at the knees and your feet together. Press your hips slowly down towards the ground, feeling the stretch in your inner thighs.
What Are Some Reformer Pilates Movements For Your Hips?
Reformer and clinical Pilates are great ways to work your hips (and the rest of your body!) in a controlled way under the watchful eye of a qualified instructor. The reformer machine is essentially a moving carriage attached to a set of springs, allowing you to use your body weight and strength to move the carriage. It also has straps attached for you to use as resistance for your arms and legs.
Reformer Pilates may be particularly helpful in improving hip mobility and strength as it is a low-impact exercise that helps you to strengthen targeted areas, increase your range of motion, and improve your posture, all of which may help with hip pain and instability. Some exercises your Pilates instructor may advise are:
Footwork— As you lie on your back on the carriage, you push and pull the carriage using your feet. If you vary your foot position, this will allow you to target different areas of your hips.
Leg circles— Lying on your back with your legs lifted up, you circle your legs in both directions while keeping your hips stable and aligned.
Hip rolls— Lying on your back with your knees bent and your feet on the carriage, lift your hips towards the ceiling.
Side-lying leg series— Lie on your side on the carriage with your legs extended along its length. You can then perform exercises such as leg lifts, circles, and kicks.
Knee stretches— Starting in a plank position with your feet on the carriage, bring your knees towards your chest while keeping your hips aligned and stable.
Mermaid— Just as fun as its name! Sit sideways on the carriage with your legs folded to one side, then stretch your top arm up and over your head and reach your other hand towards your feet.
Pilates is a very individualised form of exercise, so remember not to push yourself to perform exercises that you’re uncomfortable with. Working in a clinical or reformer Pilates class means that your instructor will be aware of any injuries or limitations you may have, and they’ll work with you at your pace to help you achieve your goals.
Interested In Pilates For Hips?
If your hips could use some stretching or a workout, Pilates at Osteos of Noosa may be just what you need! Our qualified instructors offer clinical Pilates classes backed by their extensive knowledge and training in exercise physiology, helping you to improve your posture, flexibility, strength, and more. If your hips (or any other area of your body) need attention to help you perform at your best, try our Pilates classes today!