“You know my hips don’t lie” is one of Shakira’s most recognized lyrics in her iconic song written in the early 2000s, “Hips Don’t Lie.” Shakira is known for her elite demonstration of moving her hips in an athletic display of artistic Latin dance. Not only are Shakira’s performances and music videos an example of how powerful hips can blow people’s minds when she performs, but I like to think the glowing smile she emits and the upbeat energy she creates throughout her performances shows that moving your hips brings about positive energy and happiness in our lives.
As an enthusiast of physical activity and a life-long nerd who has made the study of exercise physiology my life’s work, I appreciate how strong, mobile, and healthy hips aid in our everyday productivity and functionality. Located smack-dab in the middle of our body is our lumbopelvic hip complex, also known as the LPHC. This sophisticated term indicates the area in which our lumbar spine, pelvis, and hips connect.
It’s worthwhile to appreciate the intricacies the LPHC offers to our everyday lives. The muscles surrounding the border of the posterior aspect of the lumbar spine act as a support mechanism to keep the lumbar spine upright throughout standing and sitting up from lying down positions. The lumbar spine connects to the sacrum, which is the triangular bones consisting of five fused sacral vertebrae that connect the spine to the pelvic girdle. The holster-like pelvis is responsible for encasing the lower portion of organs and has muscular attachment points to our abdominals, obliques, muscles of the posterior lower back, and an array of hip flexors, extensors, adductors, abductors, and rotational muscles. Traveling further down past the pelvis, we have our hips, which are comprised of the top portion of the femur inserted into the hip socket.
The importance to the structural integrity of the LPHC can’t be overstated. A disruption to the bones, ligaments, tendons, muscles, or nerves involved in powering this area to move correctly has the potential to significantly hinder the everyday functionality of a human’s life. As a preparatory routine before training sessions and a measure to decrease likelihood of injury, A few movements we perform with our personal training clients that focus on strengthening the LPHC are the pendulum stretch and “Hula Hoop” stretch:
Hula Hoop” Stretch: To perform the “hula hoop” stretch, start by placing your hand on the crests of your hips. Rotate your hips in a circular motion. Reverse the motion by rotating your hips in the opposite direction. You should feel a stretch in the front and back portions of your hips as well as the lower back. Repeat this movement for five to 10 repetitions.
“Pendulum” Stretch: To perform the “Pendulum” stretch, start by finding a stable surface to lean forward and place your hands on, such as a wall or post. Bring an extended leg slightly in front of your body with your toe pointed forward. Gently swing your leg to the inside of your body and then again to the outside of your body. You should experience a slight stretching sensation in your inner thigh region. Repeat this movement for five to 10 repetitions on both legs.
Shakira’s hips move in a sophisticated array of harmonious muscular contractions that make up the artwork of her masterfully crafted dancing performances. Referencing Shakira’s LPHC movements, we can understand how a conditioned, mobile, and strong group of muscles comprising this joint can grant us enhanced abilities to move in a less restricted manner. Perhaps our goals aren’t the same as Shakira’s when it comes to performing and singing in front of a crowd of fifty thousand people in a packed amphitheater in Brazil. However, if we focus on the health and optimal function of the lumbopelvic hip complex, we can enhance our ability to move in a less restricted manner and be in less pain. strong hips “don’t lie” when it comes to living a happy, healthy, and productive life.
Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.
