Hip Disassociation?
Hip dissociation in movement refers to the ability to move the hip joint independently of the movement in other parts of the body, particularly the spine and pelvis.
Hip dissociation is essential for performing functional activities that require separate movement of the hips from the rest of the body. It’s an extremely helpful principle that will allow you to be more stable from the ground up. Once I learned the subtle precision my balance improved, I was able to express extension more in dance, and feel more rooted in yoga. Overall, understanding this concept will help you stay out of your lower back, and learn to isolate the hips from the rest the body.
Hip disassociation is straight forward to develop through simple exercises and movement practices. The focus should be on isolating and mobilizing the hip joint while maintaining stability in the spine and pelvis. You can find exercises woven into yoga, Pilates, and other modalities, but it’s all about the execution. Exercises such as leg circles, standing hip hinges, and leaning lunges are good to practice to build up the muscle memory to execute more complex movements. It’s important to practice with a trained professional to develop the understanding of how precision feels within your body through tactile and verbal feedback. Often our proprioception is off and little nudges and applied pressure will help you to engage your full body deeper and develop more control.
Why Hip Disassociation is important in managing back pain
By dissociating hip movement from the spine, you can maintain better spinal alignment during various activities. When the hips are mobile and can move independently, they can absorb and distribute forces more effectively, reducing the load and strain on the back. This can alleviate excessive stress on the spine, potentially relieving or preventing back pain.
The more efficiently you engage your the better. You’ll better support your spine which is essential in managing back pain. Pilates uses a type of breathing that emphasizes the support of the spine and ribs while creating space for the diaphragm to move. Strengthening and activating the core muscles that support the accessory breathing muscles can also influence the lower back and hips. When tension is released and oxygen flow is eased, the surrounding muscles and fascia learn to move together. Incorporating mindful breathing during hip dissociation exercises can provide better support and stability. A combination of a stable core, proper breathing, and a flexible spine, helps to reduce excessive movement or compensatory patterns in the back.
See our previous discussion on Yoga vs. Pilates
Balance Exercises for Hip Disassociation
Here are five hip dissociation exercises that can help improve balance. Remember to start with exercises that are appropriate for your current level of balance and gradually progress as your balance improves. It's always recommended to perform these exercises under the guidance of a qualified instructor or therapist, at least until you are familiar with how the exercises should be performed properly.
Single Leg Hip Hinges: Stand on one leg and hinge forward at the hips while keeping the spine long and the standing leg slightly bent. Focus on maintaining stability in the pelvis and isolating the movement to the hip joint. Return to an upright position and repeat on the other leg. This exercise challenges balance and hip dissociation.
Lateral Leg Raises: Stand with feet hip-width apart. Lift one leg out to the side, keeping the hips level and the torso stable. Avoid leaning or tilting to the opposite side. Control the movement using the hip muscles. Slowly lower the leg back down and repeat on the other side. This exercise targets hip abduction and promotes balance.
Standing Hip Circles: Stand with feet hip-width apart. Lift one knee up towards the chest and then rotate the knee outward, drawing a circle with the knee. Focus on maintaining stability in the standing leg and isolating the movement to the hip joint. Reverse the direction of the circle after a few repetitions. Switch to the other leg and repeat. This exercise enhances hip mobility and improves balance control.
Single Leg Balance with Hip Abduction: Stand on one leg and lift the other leg out to the side, keeping the hips level and the standing leg slightly bent. Hold this position for a few seconds, focusing on maintaining balance and control. Lower the leg back down and repeat on the other side. This exercise challenges balance, engages the hip abductor muscles, and promotes hip dissociation.
