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Unique Times

Where I share my jewels of wisdom of life

woman posing on a rock

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.

Muscle Groups

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:

Clam


Pelvic tilt:


One leg extensions


45 degree angle kicks


Back kicks


Side walks with tension


Squats:

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. πŸ˜‚


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,

πŸ’–

Cindy

Copyright Β© 2022 Cindy Georgakas
All Rights ReservedΒ 



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gabychops
23 days ago

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!

Joanna

Sadje
23 days ago

Good advice Cindy! Hips are very important joints and a lot rests on them. Need them to be both flexible and strong.

Sadje
Reply to  Cindy Georgakas
23 days ago

Thanks Cindy. As long as I keep on walking, I’m hoping to stay active.

Sadje
Reply to  Cindy Georgakas
23 days ago

Thanks πŸ™πŸΌ

Cheryl, Gulf Coast Poet
23 days ago

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

ben Alexander
23 days ago

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.

Sincerely,
David

Sheereen
23 days ago

Cindy giving some advices to make hips strong❀

Sheereen
Reply to  Cindy Georgakas
23 days ago

Too lazy to shake itπŸ₯ΊπŸ₯Ί

Sheereen
Reply to  Cindy Georgakas
23 days ago

Please do itπŸ˜…πŸ€£

Sheereen
Reply to  Cindy Georgakas
23 days ago

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 tooπŸ₯Ί

Sheereen
Reply to  Cindy Georgakas
23 days ago

I was but I didn’t know to reach you out besides WP

Sheereen
Reply to  Cindy Georgakas
23 days ago

I mailed you the details

Sheereen
Reply to  Cindy Georgakas
23 days ago

Waiting for your replyπŸ˜…

Sheereen
Reply to  Cindy Georgakas
23 days ago

Hahaha! I just gave little details. I am yet to frame questions

Sheereen
Reply to  Cindy Georgakas
21 days ago

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 mailπŸ€¦πŸ»β€β™€οΈπŸ€¦πŸ»β€β™€οΈ

Sheereen
Reply to  Cindy Georgakas
21 days ago

Hey cool! I just thought I got mistaken by the number. If it wasn’t your numberπŸ™ˆπŸ™ˆ

Sheereen
Reply to  Cindy Georgakas
21 days ago

I’ll wait…sorry if I was a botherπŸ₯Ί

Sheereen
Reply to  Cindy Georgakas
21 days ago

Take care Cindy!❀

salsaworldtraveler
23 days ago

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. πŸ˜„

Dee Min
23 days ago

Thank you Cindy. Very informative and educational.

Dee Min
Reply to  Cindy Georgakas
23 days ago

A pleasure Cindy πŸ’—

Goff James
23 days ago

Hip! Hip!! Hip!!! Hurrah. I better get moving!!!! And shake my Butt!!! A sight for sore eyes – at my age – me thinks not!!!!!

Goff James
Reply to  Cindy Georgakas
23 days ago

Move certainly. Been to gym today. Happy Hip Hip Hip Hurrah Day My Friend.

Goff James
Reply to  Cindy Georgakas
23 days ago

πŸ•ΊπŸ‹οΈπŸƒ

Goff James
Reply to  Cindy Georgakas
23 days ago

Quite a work out! πŸ’–

Goff James
Reply to  Cindy Georgakas
22 days ago

Not always.πŸ€Ήβ€β™‚οΈ

Phil
23 days ago

Happy Move It Monday, dear Cindy! You’re looking good my friend πŸ˜‰ 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! πŸ€—

Phil
Reply to  Cindy Georgakas
23 days ago

Most welcome ~ you’re a sweetheart πŸ’ž TY 😘

InspireChief
23 days ago

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? 😁😍

Cheryl, Gulf Coast Poet
23 days ago

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

Ingrid
23 days ago

I already have some hip issues (especially after the weekend walk πŸ˜…) so will pay close attention to the exercises, thank you Cindy! πŸ’–

Michele Lee
23 days ago

Awesome, Cindy! Educating us and motivating us to move our maximus. πŸ™ŒπŸ» Love the dance video too! πŸ’ƒπŸ» Thank you!

Michele Lee
Reply to  Cindy Georgakas
23 days ago

You are welcome. πŸ’– Glad you did! We mustn’t forget about our valuable asset. 😁

GraceoftheSun
23 days ago

Happy Move It Monday, Cindy. Amazing post. You are so motivating. Thanks so much for sharing.

GraceoftheSun
Reply to  Cindy Georgakas
23 days ago

My pleasure truly.πŸ’•

Kym Gordon Moore
23 days ago

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. πŸ¦’πŸŽ΅πŸ˜πŸŽ§πŸ¦πŸŽΆπŸˆπŸŽ€πŸͺ I just can’t help myself girlfriend! Sending you bunches of hugs and smooches my dear! πŸ€—πŸ’–πŸ˜˜

Kym Gordon Moore
Reply to  Cindy Georgakas
23 days ago

Yes I have posted it before and your energetic videos sends me back to my default songs! LOL πŸ€£πŸ˜œπŸ˜‚ But I so love how you remind us to get up and get movin’. πŸƒπŸΌβ€β™€οΈπŸ₯³πŸƒπŸ½β€β™€οΈ

Kym Gordon Moore
Reply to  Cindy Georgakas
22 days ago

Girlfriend, sounds like you had a DanceFabulous break. πŸ’ƒπŸΌπŸ‘―β€β™€οΈπŸ’ƒπŸ½ I KNOW my Cindaaaayyyyy got her groove on. No doubt! πŸ€—πŸ’–πŸ˜

Laleh Chini
23 days ago

Thanks Cindy, you do a lot and we appreciate you.πŸ’πŸ’πŸ’

Laleh Chini
Reply to  Cindy Georgakas
22 days ago

πŸ˜˜πŸ€—

seankfletcher
23 days ago

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 😊

Gabriela Marie Milton
23 days ago

You look great! Wonderful hon.
xoxo

Jeff Flesch
23 days ago

Super educational, Cindy. There are definitely some exercises here for me. I’m waiting for the post on shoulder routines too. Hehe. Awesome post! πŸ₯°β€οΈ

Jeff Flesch
Reply to  Cindy Georgakas
23 days ago

Hahaha. Oh, maybe you did, you know my memory! I would love if you sent it to me, thank you! πŸ™β€οΈπŸ₯°

Jeff Flesch
Reply to  Cindy Georgakas
23 days ago

πŸ˜…πŸ’–πŸ˜…πŸ’–

Marsha
23 days ago

Definitely a post to bookmark. Some of these are very familiar as I have had sciatica problems.

paeansunplugged
23 days ago

Cindy, thank you for this detailed post on hips. We often take this joint for granted.

paeansunplugged
Reply to  Cindy Georgakas
22 days ago

πŸ’–πŸ’–

Nancy Richy
22 days ago

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! πŸ˜‚ πŸ’• πŸƒπŸΌβ€β™€οΈ

KK
KK
22 days ago

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.πŸ’–πŸ’–πŸ’

KK
KK
Reply to  Cindy Georgakas
22 days ago

You’re more than welcome, Cindy πŸ’–πŸ’

Ada
Ada
22 days ago

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.

Daphny Aqua
22 days ago

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. 🀣❀️

boundlessblessingsblog
22 days ago

Beautiful, lovely and wonderful post dear Cindy. Happy Monday and I loved the dancing video. Awesome.

katiemiafrederick
22 days ago

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

Before

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…

i Explained
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…

Key is
Use it
or Lose
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

Natural

Needs
in Balance

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…

True my
Earth
Isn’t
Flat
Any More
Hehe it’s
More Like a ‘Bubble’…

Anyway So Happy my
Wife Was able to
Overlook my
Flat Butt Back in 1989..:)

Miriam Hurdle
22 days ago

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.

Stuart Danker
22 days ago

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!

A Star on the Forehead
22 days ago

HI Cindy,
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!

Lamittan Minsah
22 days ago

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 β€β€πŸ€—

Lamittan Minsah
Reply to  Cindy Georgakas
21 days ago

Indeed. You’re most welcome, my dearest friend. πŸ’– πŸ’—πŸ’–

A Star on the Forehead
21 days ago

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.

A Star on the Forehead
21 days ago

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.

Jaya Avendel
20 days ago

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. πŸ™‚

Pooja G
18 days ago

Such an informative post! I’m off to move my gluteus maximus now πŸ˜‚

aruna3
18 days ago

WOW.wonderful post.πŸ˜‚

Lisa at Micro of the Macro
11 days ago

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! 🌞

My Rollercoaster Journey
10 days ago

Great exercises and useful info! Thanks for sharing. I tried some of the exercises. Very helpful.

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