beginner exercises

It Starts With Your Hips

In previous work, I discussed how current anthropological research has associated the development of shorter and wider hips in humans with our ability to move more with more ease in a biped position. Such findings provides more support on how integral hips play in human movement and posture. Because of their importance in movement, I tend to focus a lot on factors that can help this part of the body move with more ease during training sessions.

That being said, I would love to share with you some basic exercises I did to maintain and balance my range of motion in my hips and SI joints (the area where your spine and hips meet) as I rehabilitated from a neck injury this year.  In the video below,  I included some exercises that helped me not lose my ability to squat and walk with more ease; activities that became difficult to do when I injured my neck. 

If you have Ankylosing Spondylitis (an autoimmune condition) like me, these exercises may help you relieve some tension and perceived aches around the SI joints associated with neural and muscular imbalances, along with inflammation.  There are definitely more exercises to help with this condition, but I wanted to cover some of the basic ones for beginners and people returning back to movement after a flare, like mine. 

When I shot this video - several months ago -  I wasn’t able to move very much.  If you know anyone suffering from this similar condition, please forward them this video.  Please help me help as many people as possible.  

Lastly, you don’t have to have AS to benefit from practicing these exercises.  You can think of these exercises as a form of mindful movement; incorporating the benefits of body awareness, breath work, meditation, focus, relaxation, and core strength.  

I highly recommend you view the complete video before performing these exercises. And please let me know what you think about them. Lastly, please double check with your doctor and/or physical therapist to make sure these exercises are appropriate for you.  

Now let’s get started!