“How do you self align your hips?”
I am a 36 year old female. I want to know how do you self align your hips?
15 Answers
There are many different ways to maintain stability in one's hips. I would begin with routine chiropractic appointments to get proper alignment. Then, there are different stretches and strengthening exercises one can do to make sure the hips are more stable. Sometimes one's job can cause misalignments, so I would check posture at work or consider form with
workouts if that is a weekly routine.
workouts if that is a weekly routine.
Directions to Align Hips
Lie down on your back with straight legs and feet flexed.
Spread your arms 90 degrees away from your body with palms down.
Place the right heel on top of the left foot and keep both feet flexed at all times.
Contract the quadriceps of both legs and start lifting the right hip off the floor.
Continue to twist until the right hip points toward the sky.
Keep your upper body relaxed and turn your head the opposite direction.
If you cannot twist your hips completely at this time, that's okay--one day you will be able to.
Keep your quadriceps and glutes contracted and hold the stretch for 30--60 seconds while breathing deeply. Reverse the feet and stretch the other side.
You may feel tightness in different locations, such as your hamstrings, adductors, knees, or lower back. Continue doing this stretch after your training, running or tennis practice until it feels quite comfortable. Align hips on a regular basis and feel and perform better.
Lie down on your back with straight legs and feet flexed.
Spread your arms 90 degrees away from your body with palms down.
Place the right heel on top of the left foot and keep both feet flexed at all times.
Contract the quadriceps of both legs and start lifting the right hip off the floor.
Continue to twist until the right hip points toward the sky.
Keep your upper body relaxed and turn your head the opposite direction.
If you cannot twist your hips completely at this time, that's okay--one day you will be able to.
Keep your quadriceps and glutes contracted and hold the stretch for 30--60 seconds while breathing deeply. Reverse the feet and stretch the other side.
You may feel tightness in different locations, such as your hamstrings, adductors, knees, or lower back. Continue doing this stretch after your training, running or tennis practice until it feels quite comfortable. Align hips on a regular basis and feel and perform better.
Stretching, yoga etc
The answers to this question really depend on what you are experiencing and for how long you've been having challenges. There are many self management and awareness skills you can develop for yourself, however it requires that you seek advice from a trusted professional that specializes in musculo-skeletal balance and health such as a Doctor of Chiropractic to learn about your specific needs and goals.
You are much better off with the help of a chiropractor. Doing it yourself can cause more problems.
Trying to self adjust is not recommended. You may do more harm than good. There are many things you can do for yourself, but adjusting should be best left for a trained professional. Your chiropractor spent hundreds if not thousands of hours training and preparing to provide you and your family the best care possible.
Hello,
First, you would have to know the distortion pattern causing the misalignment. Is there a leg length discrepancy? Is it just sacroiliac dysfunction or is there hip involvement as well? It is very difficult to self align. I have been practicing chiropractic for 30 years and I cannot treat myself. Stretching, exercise, using orthotics if necessary is helpful, but does not replace manipulation, if there are misalignment issues. Seek the treatment of a professional.
Take care and be well.
Dr. Eric Miller
First, you would have to know the distortion pattern causing the misalignment. Is there a leg length discrepancy? Is it just sacroiliac dysfunction or is there hip involvement as well? It is very difficult to self align. I have been practicing chiropractic for 30 years and I cannot treat myself. Stretching, exercise, using orthotics if necessary is helpful, but does not replace manipulation, if there are misalignment issues. Seek the treatment of a professional.
Take care and be well.
Dr. Eric Miller
I don’t know how you can self align your hips. That’s why there are chiropractors.
THE BEST WAY TO SELF ALIGN IS EXERCISE AND STRETCHING AND STRENGTHENING SPECIFIC MUSCLE GROUPS
Hello there! Unfortunately, you can't "self" adjust yourself, but you can stretch. Lay flat on your back, bring one knee to your chest and then use the opposite hand to pull your knee across your body to the other side. Or lay on your back, with knees bent, and thrust your hips up. If these stretches do not work for you, feel free to make an appointment with a chiropractor who will be able to successfully adjust your hips.
If you feel like you need your hips aligned, there is probably something not working correctly, and you should go see your chiropractor to figure out what it is. There could be a muscle imbalance, or joint dysfunction that needs to be addressed. For the most part, I do not recommend anyone self-aligning. Chiropractors go through years of training, schooling, and practice in order to perfect the art of adjusting.
Possibly gentle stretching and strengthening exercises. I love Foundation Training by Dr. Eric Goodman for self strengthening and stretching.
I don't like the term "alignment". In my opinion treating the spine is about function. Everybody's spine is different and responds differently. The goal is to make the spine work well within its own structural parameters. Stretching, exercises, posture, habits and activities of daily living can make a difference. It is important to get help from a licensed professional. Doctors of Chiropractic (DC) are trained to diagnose and treat all the areas of the neuromuscular skeletal system and can assist in developing a program for your individual needs.
I recommend seeking out a physical therapist to give you an exercise program which will bring balance to your hips.
You can't. See your Chiropractor, like I do. :)
