- TORSO SLIGHTLY FORWARD
- PELVIS BACK AND TUCKED
UNDER - SQUEEZE BUTTOCKS TOGETHER
- PULL ALL QUADS UP
- KNEES PERFECTLY STRAIGHT
- DO NOT HYPER-EXTEND
Ignore your mother. Don't stand up straight.
PULL THE FEMUR INTO ITS SOCKETIf you've been walking around for much of your life with a sway back, your femur is probably not firmly in its socket in the pelvis. The femur is the long thigh bone with a little knob in its upper end where it notches into the pelvis.
In order to have truly thin thin hips, this bone must be firmly in it's notch. when it is way out, it makes a large lump on the side of the hips creating what we refer to as saddlebags. If it is even moderately out, it can significantly increase the width of the hip line.
Women who have saddlebags on the sides of their thighs are suffering from a muscular weakness which allows the hip socket to separate. Fat accumulates around it causing saddlebags. Although the fact can be temporarily removed with liposuction, putting the socket into place with Physio-Dynamics will get rid of the saddlebags permanently.
How do the femur bones get loose in their sockets? If we don't use our muscles to keep the femurs gathered in, the inner adductor muscles (those pesky inner thigh muscles) become weakened and are no longer able to hold the thighs in toward the centerline of the body. When this happens the buttocks muscles slacken and spread. The lack of contraction in these two tremendously important muscle groups permits the leg masses to fall away from the centerline, causing the hip joint to become loosened. The results: an ungainly and undesirable broadening of the entire region. Yuck!!
If you are young and supple and only slightly sway-backed, simply tucking the pelvis under consistently will help the femurs pull properly into place. However, if you have an older body with years of bad habits to undue, you will need more. You will need THE BELT!
Actually, the belt is just another way to think of squeezing the buttocks together. Pretend you have a low slung backwards belt that buckles in the center of your buttocks. Notch that belt up another hole with a tremendous inward squeeze. If you're lucky, you'll feel that squeezing action pulling the femur into the pelvic socket. If not, don't worry. It will come with time. Just keep tucking up the pelvis, holding it back and squeezing the belt.
As soon as you are able to feel the femur pull into the socket, stop and ,celebrate. Congratulations! It won't be long now until you will be able to watch the width of your hips decrease significantly. If your hip bones are way out, you might even lose a couple of inches.
If you can't pull the femur in right away, don't worry. Just keep at it and soon you'll find the motion.
Practice, practice, and practice again pulling the femur in and out of that socket. Memorize the feel of it when it is in. This is where it should be all the time. See how long you can hold it in each day. Let this become a sort of isometric exercise you practice constantly. You can do it sitting, standing, or walking and anywhere you are. Keep it up. Or rather, keep it in. You'll love the results.
By the way, if it feels a little strange when you pull the femur into its socket, don't be alarmed. It's a rusty, dusty unused space in there. Tendons, ligaments and muscles need to stretch, realign and get used to their new home.
Stand with your feet parallel, pelvis under and back. Squeeze your shoulder blades together and relax your neck upward. Lift your right hip so that your entire right leg lifts slightly until only the ball of the foot is touching the ground. Angle the toes in, heel out and slowly lift the leg straight out to the side as high up as you can and pause. Remember to keep the pelvis under and back! Return the leg down with resistance using the inner calf and leg muscles. (Note: You'll find that when the femur is in the socket, you can lift higher and more comfortably than when it has fallen out.)
Sit facing the wall with your right leg out straight, foot flat on the wall. Squeeze your shoulder blades together and relax your head upward. Bend your left leg and lay it flat on the floor. Keeping the foot on the floor, slowly rock the knee up and down as high as you can. Try to keep both sit-bones on the floor and your torso and head straight over your hips. (Note: As you improve you will not only be able to lift the knee higher each time but you can move the location of the foot further away from your body and further behind you.) Repeat with left leg.
Stand with your legs wide apart, feet forward, pelvis back and under. Squeeze your shoulder blades together and relax your head upward. Slowly lunge, bending your right leg until the knee aligns directly above the foot. Remember to keep the pelvis way back and under and do not let either the left or right hip cock forward. You should feel your left femur pressing into the socket. Keeping the buttocks tight, pull above the knee with your muscles on the right leg to rise slowly again keeping the pelvis back and thinking about sucking your hip bones into their sockets.
Repeat with left leg.
I'll bet you never gave more than a fleeting moments thought to your pelvis up until now. Are you amazed at how important it is? If you're feeling overwhelmed by all this, don't worry. Soon you'll be tucking your hips under like a pro, a slim hipped pro that is!