It is important to move the hip in a variety of directions to create freedom of movement as mentioned in the previous posting “A Hip Pilates Perspective.” But, what happens when you have a hip that pops? Sometimes when you perform certain Pilates exercises, the hip will make a popping sound. It sounds like a rubber band snapping, which is different than an adjustment that sounds like a crack. For many, the hip popping does not cause pain but rather makes a noise. For others, pain may be associated especially if the hips have been overused. There are a number of combinations of imbalances in strength and flexibility that can lead to the hip popping. It is important to work the Pilates exercises correctly to help avoid the popping noise as well as balance the hip to possibly eliminate the popping. The key to correcting popping hips are shorten the range of motion, proper alignment, using the right amount of tension, and choosing other exercises that will help stretch and strengthen the imbalance.

The first way to stop popping hips in Pilates exercises is to shorten the range of motion. Many students will come into class wanting to create the biggest motion possible. However, this is not the best way to balance the body. A shorten range of motion that allows your body to perform the proper form is more effective and efficient than a million in the biggest, baddest movement you can perform. By shortening the range of motion, you will build flexibility and strength in a more natural way allowing the body to move to a larger range of motion faster. If you continue to force your body into a range it is not ready for, you are more likely to keep your imbalances or injure yourself. Some students may get frustrated because a person next to them can perform the exercise in a wider range. There is no need to get frustrated because that person will most likely have a struggle that you don’t have in another exercise. Each body has its own combination of strength, weakness, tightness, and flexibility. Not one person will perform the exercise the same so lose the competitive edge because in Pilates it does not belong. Rather focus on working in a range of motion that works best for your body. That is when you will find that your body will start to gain strength and flexibility to move to a larger range of motion.

The second way to stop popping hips is to check the alignment. It is important to be able to move the hips in a variety of directions; however, it may not be accessible to you until particular muscles release or gain strength. Check the leg alignment as you perform the exercises and notice if the leg turns out at a point during the motion. There is nothing wrong being able to move in a turned out position; however, imbalances will continue if you only work in a turned out position. As well, this rolled out position may be a reaction to the imbalances in the hip. It is important to work in a variety of positions, which is inherent in the Pilates method. At the same time, changing the alignment may stop the popping in the hip. Try keeping the leg straight out of the hip by rolling it in slightly. It will be important to move into your tightness or work your weakness rather than avoid them. This is how you start to create balance with strength and flexibility.

Another option to correcting a popping hip is to make sure you use the right amount of tension in the exercise. Too many times we work too hard gripping our muscles to perform the exercise. This will cause undue tension in the body and improper movement patterns. Pilates is about natural movements. Yes, you will work the muscles, but it is not in an overexerted or isolated manner. It is important to create the right amount of tension in the muscles while relaxing at the same time. If a rubber band is pulled to tightly, it is more likely to snap. If a rubber band has no tension, it can not perform its job. It is important to find the right amount of tension while performing the exercise. For some people, they may need to relax the back of their leg. For others, they may need to engage the inner thigh more. There are a ton of options. Play with a variety of tensions until you find the one that stops the popping and feels right.

The last option is to figure out your imbalances and work a variety of exercises that will work the imbalances. Pilates exercises are all full body exercises. The beauty is that one exercise may be a struggle for you while another is able to attack the area in a better way. If your hip is popping in Single Leg Circle, you can try a variety of other exercises that will help release and strengthen the legs. For example, Roll Up is a great exercise to stretch the back side of the body while strengthening the front side. Shoulder Bridge is a great exercise to stretch the front side while strengthening the back side of the body. Single Leg and Double Leg Kick are great exercises for stretching the front of the leg while strengthening the back of the leg. Mermaid and Side Bend are great for stretching and strengthening the sides including the outside of the hip while Saw is great for strengthening the obliques and stretches the hips and low back. Try a variety of other exercises that will help strengthen and build flexibility in the areas that you need to improve. As you achieve more balance, the exercises you struggled with should be more accessible to you.

Pilates matwork is great; however, the spring resistance of the equipment can help attack popping hips more effectively. This is not always an option. A great compliment to add are yoga poses. This will add another layer of exercises to help balance the hips. Just keep in mind to approach the yoga poses the same as Pilates. Keep in your range of motion, proper alignment for what your body needs, use the right amount of tension, and use a variety of exercises that may work the area in a different way. Check out Boat Pose, Triangle, Pigeon, Head to Knee Forward Bend, and Camel.

Tags: hip exercises, how to do Pilates, Pilates, popping hips

This entry was posted on Wednesday, November 25th, 2009 at 12:29 pm and is filed under My Inner Rockstar, Pilates Therapy. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.