3-D Hips

(Technical Level: Beginnner)

The hip joint is truly amazing in its architecture. It is composed of two bones: the femur (thigh bone) and the pelvis.

It is known as a "Ball and Socket" joint, well, because that's what it looks like.

Because of the construction of the joint, it has a very large range of motion. However, unfortunately, because of factors like: sitting down all day in chairs, specializing in sports at an early age, inadequate stretching and strengthening programs, etc, we are diminishing our range of motion significantly.  So how do we create mobility and stability of our hip joints so that we do not start developing the various hip pathologies that plague many people?

One of the first principles of function is that FUNCTION IS 3-DIMENSIONAL. Sometime in this blog I will go and on about the other dimensions, but for now, let's stay with the first 3.

If you are looking at what is being displayed on the screen, you are experiencing 2 of the 3 dimensions of height and width. The other dimension is going to be depth. So in the three dimensions we have:

• HEIGHT
• WIDTH
• DEPTH

Because we exist in a 3-D universe, we know that our bodies also have height, width and depth. That means that our skin, muscles, bones, joints, organs, blood, cells, etc are all 3-dimensional.

From the 3-D principle, in movement we have 3 CARDINAL planes of motion. They are:

• Front to back (SAGITAL PLANE)
• Side to side (FRONTAL PLANE)
• Rotation (TRANSVERSE PLANE)

If we know that we are 3-D beings, who have height, width and depth that can move in 3 planes of motion, we have opened ourselves up to understanding A LOT about movement science.

To bring this back to the hips, we know that the joint is 3-D that can move in 3 planes of motion. The craziest thing is that the hip joint can move in 3 planes of motion AT THE SAME TIME! Wow!!!! When I learned this, my mind was blown away.

PRACTICAL: For any sport or movement based activity, we realize that the hips are the power source of the body. If we do not stretch and strengthen them in 3-planes of motion, we are missing out and opening ourselves up to all kinds of injury and not just in the hips. In my experience, a lot of back problems come from tight hips. Later today, I hope to film a few short videos on 3-D hips. However, just food for thought. Try a simnple LUNGE MATRIX. Imagine you are the standing at the center of a clock. You will step with your right foot to:

• 12 o'clock
• 3 o'clock (right foot will step out but keep pointing forward)
• 5 o'clock (right foot will turn back to this position)

Repeat with left foot. These lunges don't have to be very big. Actually, stepping about 2-3 feet away for your starting position is plenty.  If you want make a set out of it, do it 3 more times for each clock postion. That will be 18 more lunges. (3 Front + 3 Side + 3 Rotation = 9 lunges for the right leg + 9 Lunges on the left leg = 18 lunges.) If you did the whole set with the first set you learned, you will have done 27 Lunges!

CONGRATULATIONS! You have just completed one of the best movements that you can do for your body. The best thing about the lunge matrix is that the possibilities are endless as to how you can tweak the movement.

Here is a short video demonstrating a very basic version of the 3-D Lunge Matrix.

Comments and questions are welcome!!!

Have a great Monday.

-Will

UPDATE:

Here is an email from Gary Gray PT and Dr. David Tiberio, PT discussing why three plane motion is so important. ENJOY!!!!!!!!!!!!!