• I help people fully inhabit their bodies and guide teachers to do the same • Get access to exclusive videos, articles and teachings from Domini Anne
It's Bigger than Hip Pop
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Reading Time: 6-7 minutes
Bodies are Funny Things. Although we do our best to control their behavior, there are times when the noises they make are entirely out of our control. Burps, farts and stomach rumblings are first on the list of uninvited sound effects on the "living being" soundtrack, closely followed by the snaps, crackles and pops that we can both hear and feel as we move our beloved "meat cars" on the daily. We attach narratives to these sounds, implying that we understand what they may mean. The crackling when you roll your head is interpreted as a tight neck. When we squeeze our fingers to crack our knuckles we imagine air bubbles releasing from those joints, allowing a smoother and greater range of motion after the tension release. And when we twist our spine to get a "pop" we call it an "adjustment", assuming that our forced mobilization into an extreme has allowed an errant vertebrae to move back into alignment with it's upstairs and downstairs neighbors. Although this reasoning makes sense, there is really no way to know what is actually going on in our body when we experience those audible "clunks" inside of us. As far we know, the pops and the clunks probably happen for one of two reasons: either pressure is being released from within a joint, or a ligament is rolling over a bone. If it's a one time thing, it's probably a pressure release. When the clunking is constant we can assume it's more of a structural thing. But either way if we want to smooth out the internal soundtrack of our movement, the solution is found by exploring the area featuring this uninvited percussion section and taking some time to reorganize and stabilize our alignment. The loudest sounds coming out of our bodies originate undeniably from our pelvis. Whether it's a fart that resonates throughout the yoga studio, or the massive "clunk" in one hip as you release into a deep stretch, the noises stemming from there seem to come with a built in amplifier. Even the rolling and popping that seems to happen every time you work into an extreme range of motion on that "one hip" can be overwhelmingly distracting… especially when it's inside your body. The Good News? These sounds are, in fact, louder to you than to anyone else in the room. The combined experience of internal release (a climax in some way) with some audible noise means that we are more aware of our own snaps, crackles, pops and clunks than anybody else. But alleviating self-consciousness doesn't really address the problem. What if we want to fix the clunking? Or how about when we really feel like our hip is "out", and there is pain or tightness accompanying that awful feeling of a joint being "locked"? Quick heads up! This will be the last anatomical deep-dive I'm sharing with my general mailing list. I know some of you love geeking out about body mechanics while others are here for different vibes - and I'm here for all of it. If you're one of the anatomy nerds (like me) and want more of these detailed breakdowns with practical exercise routines, hop on the Practical Anatomy waitlist . I'll be sharing more nerdy content and exercises like this leading up to the course launch on March 17th. Now, back to those mysterious hip clunks... Understanding Hip Joint Mechanics When we experience that feeling of our hip being "out" or "locked," what's actually happening has a lot to do with the deepest layer of muscles surrounding our hip joint. Right where your thigh bone meets your pelvis, there's a group of six small but mighty muscles that wrap closely around this ball-and-socket joint. These muscles are specifically designed to control the precise positioning of your thigh bone within the hip socket. Think of these deep hip muscles as the fine-tuning mechanism for your leg movement. When we're not effectively engaging them, our body often compensates by using larger muscle groups instead - like the gluteal muscles or lower back muscles. Imagine trying to perform delicate needlework while wearing thick winter gloves - you'd likely make broader, less precise movements to compensate for the lack of fine control. This is similar to what happens when we're not accessing these deeper hip muscles properly. This compensation can lead to: • That feeling of your hip being "stuck" or "out" • Back pain or discomfort • Reduced control of hip movement • Those familiar clicking or clunking sensations While it might feel like your hip is "out of place," what's usually happening is that the ball of your thigh bone isn't moving optimally within its socket. This can happen due to altered muscle activation patterns or changes in joint capsule tension. The good news? We can often restore better function through specific movements that target these deep hip muscles. In the video below, I'll guide you through: Simple movements to wake up those deep hip muscles Techniques to improve joint mobility without force Ways to identify and address common compensation patterns Exercises you can easily incorporate into your daily routine Why This Approach Works When we focus on movements that specifically target the hip joint while stabilizing the rest of the body, we're essentially helping to "reset" the relationship between the ball of the thigh bone and the hip socket. This is particularly effective when we work in positions that take the weight of gravity off the joint, allowing those deep muscles to engage without having to fight against our body weight. Think of it like this: every time you take a step, your hip joint needs to coordinate a complex dance between stability and mobility. When this dance gets disrupted - whether from sitting too long, repetitive movements, or stress - we might experience those clunks, pops, or that "stuck" sensation. By returning to more controlled, supported positions and movements, we can help restore the natural rhythm of this dance. These movements are designed to: • Activate those deep hip muscles that control precise joint positioning • Allow gentle mobilization of the joint in multiple directions • Help reset proper muscle activation patterns • Create space for the joint to find its optimal alignment Making It Work For You While you might experience immediate relief from these movements, maintaining healthy hip function is an ongoing practice. You can use these exercises to prepare for a more demanding workout or incorporate them into your regular self-care routine. Just a few minutes of mindful movement can help maintain fluid, comfortable motion in your hips. Curious to learn more? Join us for the upcoming Practical Anatomy course starting March 17th. Get on the waitlist to receive exclusive content and exercises as we count down to launch day.
You know, it's fascinating how our bodies speak to us - sometimes in whispers, sometimes in clunks and pops. While these noises might be embarrassing or concerning in the moment, they're really just signals asking for our attention. Understanding how to listen and respond to these signals, especially around complex joints like our hips, can transform our relationship with movement. Whether you're joining me for more anatomical adventures in the Practical Anatomy course or simply incorporating these gentle hip resets into your routine, remember that your body's quirks are uniquely yours. They're not flaws to be fixed, but opportunities to develop a deeper understanding of your own movement patterns. Keep exploring and moving with curiosity, Domini Anne |
Domini Anne
• I help people fully inhabit their bodies and guide teachers to do the same • Get access to exclusive videos, articles and teachings from Domini Anne
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