Happy Move It Monday. As you may have noticed, I haven’t done a fitness post for quite a long while since I’ve been busy ,with lots of closures, poetry, work and construction projects.
So, I thought today, I would get back to fitness and get hippy on you. No, I’m not talking about weed or speed but hips as in glutes that power us through our day and give us the strength and stability we need to maintain flexibility and reduce injury. Strong gluteal muscles help keep our pelvis strong and in alignment which helps us track so when we walk, run or perform other exercises, we have optimum body mechanics and strength.
Wait, but what are gluteal muscles? That would be your derriere, buttocks, butt, ass, as in get off your arse and move before you can’t. Otherwise, know as your gluteus maximus muscle. To be exact the gluteus maximus muscle is located in the buttocks and is regarded as one of the strongest muscles in the human body. It is connected to the coccyx, or tailbone, as well as other surrounding bones. The gluteus maximus muscle is responsible for movement of the hip and thigh.
If our hips are off we can experience pain in our legs, knees, back, inner groin, hips and even shoulders since all of these muscles and bones are connected. Also, impingement of a structure can create pain. As they say, the knee bone’s connected to the thigh bone, the thigh bone’s connected to the… you get the idea.
As you may remember I had a few falls a while back and I have had some issues with my hips. That and along with the heredity issue of bad hips, hasn’t helped but I’m recovering.
If you don’t have hip issues you might want to skip this post all together but you may want to know a little bit about the anatomy and function of what their job is so you can avoid future injuries and make sure that you are using proper body mechanics to avoid problems that can be avoided with a bit of knowledge. I’m all about prevention and maintenance before you have an injury in the first place. Otherwise, ear mark this for a later time. I’ll try to keep this in as basic as possible without a lot of jargon and medical terms.
It may not be hip to be square but a strong derriere will get you……almost anywhere if you’re walking. Jet, plane or train may be sexy but 2 legs walking will take you, well…. everywhere!Cindy
What you need to know about Hips:
- They are one of the largest weight bearing joints.
- They are a ball and socket joint; meaning they are one of the few joints that move in 3 directions made up of the femur, and pelvis and has a lot of movement since it circumducts simply meaning it moves circles as it sounds.
- They set the stage for the rest of the body and other body parts
- Sitting is one of the biggest culprits and we have to move in order to avoid shortening our hip flexors which can leave us tight and in turn puts pressure on our back resulting in pain.
- Stretching and strengthening our many muscles keeps us in optimum shape.
- Hips abduct meaning move away from the center of your body or adduct meaning come in towards the center of your body
- They also move into extension moving towards the back away from you or move into flexion as in marching when the knee comes up and the leg moves forward.
- Injuries from a sudden fall or a or sharp movement from a jolt can tork or tear muscles and or tendons.
The various muscles which attach to or cover the hip joint generate the hip’s movement.
- Gluteals: The gluteals are the muscles in your buttocks. The gluteals (gluteus maximus, gluteus minimus and gluteus medius) are the three muscles attached to back of the pelvis and insert into the greater trochanter of the femur.
- Quadriceps: The four quadricep muscles (vastus lateralis, medialis, intermedius and rectus femoris) are located at the front of the femur. All four attach to the top of the tibia. The rectus femoris originates at the front of the ilium.The three other quads attach around the greater trochanter of the femur and just below it.
- Iliopsoas: This is the primary hip flexor muscle. The three parts of the iliopsoas attach the lower part of the spine and pelvis, then cross the joint and insert into the lesser trochanter of the femur.
- Hamstrings: The three muscles at the back of the thigh are called the hamstrings. All three attach to the lowest part of the pelvis.
- Groin muscles: The groin or adductor muscles attach to the pubis and run down the inside of the thigh.
What you can do to heal injuries
You can try some basic movements that strengthen your hips but if that doesn’t work, you may need to see a P.T. or a trainer that knows correctional exercises and can access you to to determine what is going on and make a treatment program. I personally find that many times in 4-6 weeks is the determining factor and if someone isn’t getting better, I refer them out.
Rest is imperative as well as strength and stretching.
Basic Exercises to strengthen your hips:
One leg extensions
45 degree angle kicks
Side walks with tension
You can build up as you go and do more compounded exercises as you get stronger and have more access. The real trick is creating a balance between strength and flexibility. Both are needed and finding the sweet spot for each of is is vital to continue to have supple yet strong bodies.
Ok, so ready to get hippy and do some hip hop? I WISH because that is lots of fun but first we need a solid foundation for your hips to even do that, so I’ve put together a mini hip workout that I have been doing for myself and am noticing good results.
Note: My counting is off which is about on par with what my clients would tell you about me, so count your own numbers. Oops!
Watch the below video to see where we’re we’re going with this. I remember these days but I gotta say they’re retired; plus I like even 8 counts as opposed to uneven counts which hip hop uses. Practice the above exercises and next Move It Monday, I may give you a modified version and we’ll have auditions coming later. 😂
Have a great Monday! I’ll see you Wednesday with some poetry and then Friday to put the YAY back in the day. But don’t wait for Friday or the weekend, to have fun. Do your best to find joy in everyday moments.
Get moving whatever you do. Life is fluid, dynamic and liquid and we are meant to live in our bodies healthfully and mindfully and all you need to do is listen and they will give you signals.
Stay Active and blessed. An active body gives the mind a rest and the body a lift to live our best lives.
Blessings of love,
Thank you, Cindy, although, I am not at the stage you describe so eloquently, I got the message that we need to start doing all the jumping earlier on, preferably when we are 5 years old!
Hahahaha Joanna, me either but you and I both got the message. We just have to get up out of our chair and move around so we don’t stiffen up. I just hope I will be able to run after my grandchildren as I think my daughter will start as soon as she’s married in Sept. Have a great day dear. 💖
Good advice Cindy! Hips are very important joints and a lot rests on them. Need them to be both flexible and strong.
Thanks a lot Sadje! I know you have had your share of knee issues and that too can impact the area. Hope you are continuing to feel better dear!
Thanks Cindy. As long as I keep on walking, I’m hoping to stay active.
oh good for you.. glad to hear that! 💖
Cindy, today is my fourth day back taking my daily walk. I am taking it very slow so as not to cause a flare-up of my plantar fasciitis and tendonitis (?) in my ankles. I really am loving the sunshine, exercise, and cardinals. Lots of motivation and helpful anatomical information in your post! Have a great day! <3
oh wow Cheyrl,
That is the worst my friend.. I know all about it and have had it as well. It’s the worst. I’m so sorry! Are you icing a bottle and rolling it, keeping your feet out of the covers, wearing a brace, stretching and massaging your calves (that’s Huge), going in on the feet with a strong ball?
Try all of this if possible. It takes 6mo – a year. sorry to say that. Glad you are out and enjoying the sunshine and birds. Glad this was helpful and thanks my friend. Take good care and i hope it ends soon. 💖💖💖💖💖
Cindy, you are such a blessing to all of us around the world. Thank you for taking the time to share your knowledge and wisdom.
Oh thank you so much David! That means a lot as I thought, it’s not in alignment with my writing and goals but it really is important and I’m truly happy to know it was appreciated. I really appreciate that more than you know.
Cindy giving some advices to make hips strong❤
you got it girl.. now go shake your bootie! 😂😂
Too lazy to shake it🥺🥺
hahahaahaha!~ Girl.. i’m gonna have to head over and shake it for you.. ha! 💖
Please do it😅🤣
hahahaaha someday i really will show up at you door! 💖😂 DON’T LOCK THE DOOR! 😂
I’ll wait for that day. Have you thought about the interview? The ones I did with Rashmi and bharath, I want to do it with you too🥺
oh good.. no hahahaha.. i thought you were emailing me? Not sure what to do next? 💖
I was but I didn’t know to reach you out besides WP
oh silly… firstname.lastname@example.org
I mailed you the details
oh great … i’ll have a look tonight.. thanks so much! 💖
Waiting for your reply😅
hahahahah kk.. can’t wait to read..
Hahaha! I just gave little details. I am yet to frame questions
Hey Cindy! I mailed you the questionnaire as well as sent a WhatsApp. Waiting eagerly for a reply. Also, thinking, if I sent it to wrong number or mail🤦🏻♀️🤦🏻♀️
Hey sweet one. I did see it came through. I haven’t been able to open it yet.. I’ll respond tho this morning. An emergency came up.
Hey cool! I just thought I got mistaken by the number. If it wasn’t your number🙈🙈
You’re all good!! 💖💖 👏👏👏 xo I’ll be back atcha! 💖
I’ll wait…sorry if I was a bother🥺
You’re no bother at all!!.. will explain later! 💖💖
Take care Cindy!❤
Cindy this is really great info. I just signed up for a gym after two years of pandemic absence. I used to do some of these exercises and will try to add them to the routine. 😄
Oh I’m really glad to hear that John and so happy you are hitting the gym again. That’s just awesome. With you and your hiking and travel, they are smart ones to add. Thanks for letting me know! 💖
Thank you Cindy. Very informative and educational.
Thank you so much Dee! I’m glad you found it so!
A pleasure Cindy 💗
Hip! Hip!! Hip!!! Hurrah. I better get moving!!!! And shake my Butt!!! A sight for sore eyes – at my age – me thinks not!!!!!
lol.. I love that! hahahaaha that is so funny Goff! but move we must. ha😂
Move certainly. Been to gym today. Happy Hip Hip Hip Hurrah Day My Friend.
Good for you my friend!!! Yay! 💖💖
Quite a work out! 💖
And I bet you did all of it right? 😂💖
Happy Move It Monday, dear Cindy! You’re looking good my friend 😉 and are a testament to the benefits of a regular routine to strengthen ones hips and core. Thanks for sharing this great information, and I enjoyed your video ~ have a great week! 🤗
Thanks dear Phil for both the read and the compliment. Oh I better go open up YouTube.. thanks for the reminder. Thanks for that and I must say you are too and thanks for watching it!!! 💖💖💖
Most welcome ~ you’re a sweetheart 💞 TY 😘
oh and you too! I opened it thanks to you 🙏🙏🙏🙏 details , details ha
Excellent information, Cindy. Two questions….. 1. Where did you get the naked picture of me? 2. Is the Hippy girl flashing the peace sign, you back in the day? 😁😍
Hahahahaha you are too funny.
NO.. that’s me NOW! hahahaha 😂
Cindy, I will remember your advice for any future plantar fasciitis. I have had it half a dozen times over the last twenty years and just recovered from it about a month ago. That is why I am trying to be very gradual and gentle with my walks. I walked about twenty minutes today at a moderate pace. Thank you again for your encouragement and advice. Hope both you and I never get Plantar fasciitis again! <3
Oh my I can’t believe you have had it that many times. Well, that’s good recovery and I’m so glad you are being mindful and breaking things down. I hope I don’t either and you definitely deserve never to again either!!! oh and you’re sooooo welcome. Anytime! 💖💖
I already have some hip issues (especially after the weekend walk 😅) so will pay close attention to the exercises, thank you Cindy! 💖
oh boy, i wondered how it went. Glad to hear and hope they help. You’re so welcome! 💖💖
Awesome, Cindy! Educating us and motivating us to move our maximus. 🙌🏻 Love the dance video too! 💃🏻 Thank you!
Thanks so much Michele! I just had to do it! Can’t leave that piece “behind” ha! It was fun for sure.. you’re welcome!💖💖
You are welcome. 💖 Glad you did! We mustn’t forget about our valuable asset. 😁
Happy Move It Monday, Cindy. Amazing post. You are so motivating. Thanks so much for sharing.
Thanks dear Grace!!! You too. Oh I’m so glad you liked it! 💖 thanks for appreciating! 🙏
My pleasure truly.💕
thanks bunches 💖
Ok, Cindayyyyy….so when I read your post to move it on Monday, you know I had to bust a move with one of my favorite workout songs, https://youtu.be/9osbpEHvQVE. 🦒🎵🐘🎧🦍🎶🐈🎤🐪 I just can’t help myself girlfriend! Sending you bunches of hugs and smooches my dear! 🤗💖😘
hahahahaha .. i love this song.. I think you posted it once no?
Yes I have posted it before and your energetic videos sends me back to my default songs! LOL 🤣😜😂 But I so love how you remind us to get up and get movin’. 🏃🏼♀️🥳🏃🏽♀️
oh i love that one and good my memory serves me right.., hahahaha yes, get our groove on .. xo oh good and today.. i took a break. hahahah 💖😂😂
Girlfriend, sounds like you had a DanceFabulous break. 💃🏼👯♀️💃🏽 I KNOW my Cindaaaayyyyy got her groove on. No doubt! 🤗💖😍
Thanks Cindy, you do a lot and we appreciate you.💝💝💝
oh that is very sweet and I’m happy to hear that my friend Laleh!! 💖💖
I found this extremely informative, Cindy. You hit my biggest problem right on the head. Now I have some appreciation of what is going on and why 😊
so glad to hear that.. thanks so much!!! Wow, I do hope it helps.. Please keep me posted Sean!! 💖💖🙏
[…] Let’s Get Hippy […]
You look great! Wonderful hon.
Oh thanks my dear Gabriela. I rescued you from spam! 💖🌈🌈🌈😂
Super educational, Cindy. There are definitely some exercises here for me. I’m waiting for the post on shoulder routines too. Hehe. Awesome post! 🥰❤️
Oh so glad to know Jeff! Thanks for letting me know. Hahaha.. didn’t I post that b4.. I’ll. look and send if I did! 💖💖🙏
Hahaha. Oh, maybe you did, you know my memory! I would love if you sent it to me, thank you! 🙏❤️🥰
I do..,. 😂😂😂 Mine’s right behind yours ha!
I will check it out a and see if I can jog mine!
You win…. no can find neewhere!
Will do.. and I even have a title.. shoulder memory.. ha. Nayy.. NN! 💖
Definitely a post to bookmark. Some of these are very familiar as I have had sciatica problems.
Thanks Marsha! oh yes.. you know for sure! 💖💖
Cindy, thank you for this detailed post on hips. We often take this joint for granted.
You’re so welcome Punam and I really appreciate you checking it out and letting me know. It’s so true until we have an issue as is true with mort things. Thanks a lot! 💖
You’re so welcome and thanks for letting me know Punam! 💖
Phew! I’m exhausted just reading and watching these exercises! Think I’ll stick to chasing my two year old granddaughter around the house! Keep shaking that booty, girl! 😂 💕 🏃🏼♀️
😂😂😂 I know right.. mee too. see the upside is that looks easier now. haha. Thanks my friend .. we both run in different ways. 💖 xo
A good reminder, Cindy! Hip is the centre point of body, I agree. I liked the hip-hop dance. Information on gluteal and other muscles is superb. I was not aware that a bad hip comes under hereditary issues. You’re all-rounder. Love to connect with you.💖💖💐
Oh so glad you enjoyed this information KK and thanks for letting me know. It really makes you appreciate those moves when they become harder to do. In my case it is sadly. Glad you got a new tidbit.
Oh thanks for that my friend! It’s a gift to share our lives! 💖💖
You’re more than welcome, Cindy 💖💐
Great advice and tips! As soon as I read the “sitting is the culprit..” bit I got off my ass immediately and did some stretches!
I love walking and I’d be awful if something happened and made it a pain for me to enjoy the exercise.
💖 Ada 💖
😂😂😂 “I got off my ass immediately and did some stretches!”
Good for you and thanks for the laugh! 🙏
Such a lovely informative post dear Cindy, one of this days you’ll finally get me to workout trust me my doctor has failed miserably in making me do so. 🤣❤️
Beautiful, lovely and wonderful post dear Cindy. Happy Monday and I loved the dancing video. Awesome.
SMiLes Dear Cindy Hehe Thought
You Are Exposing Your Hippy Roots
Here Yet Instead it is All About the Butt
Yes the Power Source of So Much
of What Moves Us Through
Life my Wife’s Silent
Complaint When We Got
Married Over 32 Years Ago
i Never Knew Yet it Wasn’t Until
She Informed me Finally Shortly
i Danced in Public for 16,515
Miles As Yes Today 4.26.2022
Is Actually the 8 Year And 8 Month
Anniversary Date of Doing That as i’m Gonna
Digress A Bit to Last Night at the Military
Gym Where A Young Elite Marine Warrior
Started Counting All Thirty 45 Pound Plates of the Leg
Press Machine Which of Course is Great For exercising
Our Butts Safely Without All that Weight Up High on Shoulders For
Squats And i Never Bring my Knees Up too Far High to Damage my
Lower Back Leg Pressing That More Dangerous Way too Yet Anyway
The Elite Military Warrior Just Couldn’t Hardly Believe i Could Leg Press
All that Weight, All 1380 Pounds Just Warming up to a Max of 1520 Pounds…
to Him i Never
Quit Working Out
Since i Was 12 Years
Old and i Explained to
Him i was stuck at 500 Pounds
From Age 21 thru Age 53 Until i Started
Dancing That Day in Public on 8.26.2013
As Gradually My Legs and Butt Got Stronger
And Stronger And It’s True i Can’t Leg Press More
Than 1520 Pounds Now Coming to 62 Years of age in June
As The Leg Press Machine is Already Filled to the Max With
Plates As The Elite Military Dude Was About Ready For me to
Present my Driver’s License to Prove my Advanced Age Too…
it as this
Applies to All
Stuff Life Sit on
Our Butts too Much
And They Will Become
Way too Flat and Next Thing We
Know We May Indeed Have ‘Flat Tires’
And Be Moved Around Walmart in A Cart
Along With What We Buy There if You Shop
With ‘Common Humans’ Hehe Like i Do Too
Thing is, It Doesn’t Matter that i Public Dance
About 160 Miles A Month And Leg Press All that
Weight, i Still Sit on my Butt Way too Much as Another
57 Thousand Word Long Form Bi-Weekly Poem i Published
Yesterday Will Naturally Bring So Yes i’ve Been Dealing with
Some Sciatica Issues like i Did way back When i was in my
40’s Attached to A Desk at Work For 5 Years Sitting Down then
So i’ve Been Getting
Up More And Stretching
As True While A Flow is
Nice One May Become
Disconnected From the
Reality of Our Other
Always a Balance
And Your Instructions on
How to Maintain Hip Health
Across the Lifespan Extremely
Valuable Lessons Indeed to Enjoy
Great Health and Well Being in Life
Anyway my Wife Says my Butt Isn’t
Flat Anymore Yes i Do Whatever i
Have to Do to Keep Her Happy Hehe…
How Hilarious is That Someone Comes up
to me And Asks me Why i’ve Danced Way More
Than Half the Distance Around the Globe at the
Equator and i Say Cause my Wife Complained i Had a Flat Butt
When We Got Married
32 Years Ago…
More Like a ‘Bubble’…
Anyway So Happy my
Wife Was able to
Flat Butt Back in 1989..:)
Excellent video, Cincy! Yes, we have to get moving, especially the hips. Many people fall and break the hips because their hips are weak in the first place.
Wow hips don’t lie indeed, and heaven knows I could use much more work on my glutes since I’ve neglected my posterior chain my whole life. This reminds me that I do need to strengthen my glutes, especially with all the added running I’ve been doing lately. Thanks for this!
Right?! So agreed Stuart and you’re not alone. It’s also all of these boring small exercises none of us want to do. well, don’t. hahaha.. but I have too. You don’t see a lot of gain but they do help things fire. It will def help your running. Thanks Stuart and glad it was useful! 💖💖
This post is perfect for me! I have hip issues, and I already do some of the exercices you show here. I am eager to add the others.
Thank you and blessings to you!
Oh I’m really happy to hear that Ana Star. What are your issues? It’s great you are on top of the exercises and are going to incorporate more. Keep me posted and blessings back to you… 💖💖💖
Cindy this is such a helpful post knit with some important biology. I admit i didn’t know quite a lot about gluteus maximus muscle and how so important they are for balance and general movement. You’ve penned some great and worth-taking tips on taking care of our hips and I can’t help writing them in my life. I’m sorry you had some waist issues, dear. Glad you convalesced. Oh my, you’re such a wonderful fitness darling. I sincerely love and enjoyed this post. Blessings ❤❤🤗
Oh thanks so much Lam!!! so glad you learned some things here and now you know the skinny on the hip complex. Thanks, it’s a bummer to have pain in any parts of your body but pain is one of our biggest teachers. Thanks again my dear friend💖💖💖🙏
Indeed. You’re most welcome, my dearest friend. 💖 💗💖
Hi Cindy, am I the only that doesn’t know how to reply to your reply here? lol
anyway, I have been told I have bursitis, arthritis and a small tear when I went to a doctor several years ago. I did PT that helped while I was doing it. The moment I stopped and resumed activities the pain came back. Now I manage it with exercises for it every morning (I remember the ones I did at PT).
My mom is turning 87 and is now using a cane because of her hip. She would need to operate but her doctors advise it against. I want to avoid such fate.
Oh man, not a clue. I’ll have to look into it but it’s either me or WP who knows.
Oh boy that is a lot and good you have a diagnosis and know the exercises that help and what to do to minimize the pain. I totally get it and it’s no fun.
I’m not sure if you’ve ever tried it but you may want to take out nightshade foods (peppers, tomatoes, eggplant, potatoes etc) which minimize inflammation. Of course I love them. haha. Some topicals can help, i do find for me when I take glucosamine with chondroitin, tumeric and msm that helps too.
Same with my dad and he did hip surgery ages ago and could use it again but I agree at this age it’s not the thing to do. He is getting relief with P.T.
You are making me realize I need to take this a little more seriously and be even more proactive.. I’m with you! 💖💖
I continue to be confounded by how to reply to you reply. oh well, no one else has a problem so it is me.
I have been trying to minimize inflammation by eating less sweets. It does help a lot. I love eggplants, but only have it once in awhile. Thank you for the reminder about the other foods. I will monitor it more closely.
I do take glucosamine,etc, but cannot really tell if it makes a difference or not.
If I skip the morning stretches I definitely pay for it the rest of the day.
Loving the clever title of this piece! My balance is always thrown a little off when I use weights, so I look forward to trying out this tension method by getting a resistant band. 🙂
Thanks a lot Jaya!!
I thought it was fun and glad you appreciated it!!
That’s a great idea. They are the small inartistic muscles and do help a lot!
Keep me posted-:)
Thanks for the read!💕
Such an informative post! I’m off to move my gluteus maximus now 😂
Thanks soooo much Dearest! 💖💖
[…] Let’s Get Hippy […]
Amen, sister! We must keep those hips strong and flexible, especially as we age! Thank you for this great information & video. We can all learn from you, Cindy! 🌞
I know right.. mine talk and I try to listen. Glad found it useful. Thanks so much Lisa! 💖
Great exercises and useful info! Thanks for sharing. I tried some of the exercises. Very helpful.
[…] Let’s Get Hippy […]