Somatic Exercises for Hips: Unlock Hip Health with Somatic Exercises for Flexibility and Mobility

Do you ever feel like your hips are taking a hit from too much sitting? You’re not alone! Prolonged sitting can leave the hips feeling stiff, uncomfortable, and reduce mobility (10). This is where somatic exercises for hips can be a game-changer.

Somatic exercises for hips can turn things around and unlock the potential for greater hip health. They focus on enhancing body awareness and promoting relaxation, which allows you to release tension and improve your movement patterns. 

But why exactly are hips so important? Well, they’re one of the most important parts of the body and are involved in pretty much every activity we do, from walking and running to sitting. But all that sitting, coupled with poor posture and lack of movement, can lead to tightness and restrictions in the hip muscles and joints.  Interestingly, our hips can also serve as repositories for our emotions. 

Somatics are all about the connection between our minds and bodies. It’s about recognizing that our bodies aren’t just passive vessels—they store and express our thoughts and emotions through physical sensations and movements. Have you ever noticed how stress can make your shoulders tense up or how excitement can make your heart race? That’s somatics in action!

Acknowledging that emotions are stored in the body reveals how our experiences, particularly the tough ones, can imprint themselves physically—like muscle memory for emotions. If left unresolved, these emotions may manifest as tension, discomfort, or other physical sensations, persisting long after the triggering event has passed  (2). 

Emotionally, the hips hold significant symbolic weight and are often seen as a centre of power and femininity across cultures. Experiencing distressing events can imprint unresolved emotions on the body, with the hips serving as a focal point for these stored emotions (3). Somatic exercises that are designed to release these unresolved emotions emphasize the importance of tuning into these bodily sensations for processing and integrating our emotions. By exploring the physical sensations linked to our emotions, we can release stored tension, which creates greater emotional balance and well-being. 

Somatic therapeutic modalities such as somatic experiencing (SE) therapy and sensorimotor psychotherapy guide us in tapping into these bodily sensations to navigate and resolve these stored trapped emotions (12, 11). Through gentle movement, breathwork, and mindful and intentional movement practices, these approaches support the release of stored emotions and improve posture, which creates increased awareness, resilience, and healing (4, 7, 13).

Somatic Practices for Hips

Rolfing 

This technique is focused on structural integration to realign the body and alleviate chronic tension. Rolfing is a specialized form of bodywork that focuses on manipulating the body’s soft tissue to realign and balance its structure. If you’re experiencing hip-related issues such as stiffness, pain, or restricted mobility, rolfing sessions may offer benefits by addressing underlying structural imbalances and promoting better overall body alignment.

Body-Mind Centering (BMC) 

This technique emphasizes mindful movement and postural re-education, helping individuals develop greater awareness of their bodies and movement habits. It can be beneficial for improving hip mobility and flexibility.

Alexander Technique 

The Alexander technique is focused on retraining habitual movement patterns to reduce tension and improve posture (8). By learning to move with greater ease and efficiency, you can experience relief from hip-related discomfort.

Feldenkrais Method 

This technique uses gentle movement and awareness exercises to improve flexibility and coordination. It can help you develop a deeper understanding of how your body moves and functions, leading to enhanced hip mobility (1, 9).

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Laban Movement Analysis (LMA) 

This technique provides insights into movement patterns and expressive capabilities, offering a holistic approach to understanding and improving movement quality (16). It can be useful for addressing imbalances and restrictions in hip movement.

In addition to these somatic exercises, other mind-body techniques such as somatic yoga, somatic stretching, pelvic stretches, and hip flexor stretches can further enhance the mind-body connection and promote hip flexibility and mobility. 

Practices such as qi gong, tai chi, aikido, dance movement therapy (DMT), and Pilates offer holistic approaches to movement and embodiment, fostering balance, strength, and agility while also promoting relaxation and stress reduction (5). When guided by a trained somatic therapist/practitioner, these practices offer unique approaches to enhancing body awareness, releasing tension, and improving movement patterns. 

By incorporating a diverse range of somatic and mind-body exercises into our routine, you can cultivate a deeper connection with your body, address hip stiffness and discomfort, and restore optimal function and vitality to your hips.

Somatic Exercises for Hip Flexibility and Mobility

Somatic Hip Circles

Start by standing with your feet hip-width apart. Slowly circle your hips in one direction, focusing on smooth, fluid movements. Pay attention to any areas of tension or restriction as you move. After several repetitions, switch directions. This exercise helps increase mobility and flexibility in the hip joints.

Hip Flexor Release

Lie on your back with knees bent and feet flat on the floor. Place a small pillow or rolled-up towel under your lower back for support. Slowly extend one leg straight while keeping your other knee bent. Gently press the bent knee toward your chest until you feel a stretch in the front of the hip of the extended leg. Hold for a few breaths, then switch sides. This stretch helps release tension in the hip flexors, which can become tight from prolonged sitting.

Pelvic Tilts

Lie on your back with your knees bent and feet flat on the floor. Inhale to prepare, then exhale as you tilt your pelvis backward, pressing your lower back into the floor. Hold for a moment, then inhale as you return to neutral. Exhale again, this time tilting your pelvis forward, arching your lower back slightly away from the floor. Repeat this movement several times, focusing on the articulation of your pelvis. Pelvic tilts help improve pelvic mobility and alleviate tension in the lower back and hips.

Benefits of Somatic Exercises for Hips

Improved Flexibility

Somatic exercises help release tension and tightness in the hip muscles, which allows for greater flexibility and range of motion.

Enhanced Mobility

By promoting relaxation and mindful movement, somatic exercises support smooth and fluid hip movements, which enhances overall mobility.

Reduced Discomfort

Regular practice of somatic exercises can alleviate hip discomfort caused by tightness and restrictions, which leads to increased comfort and ease in daily activities.

Injury Prevention

By addressing imbalances and improving movement patterns, somatic exercises can help prevent hip injuries that are related to overuse or poor biomechanics.

To reap the benefits of somatic exercises for hip health, you should consider integrating them into your daily routine. Start with a few minutes of gentle movement and gradually increase the duration and intensity as your body becomes more accustomed to the exercises. Listen to your body and adjust the exercises as necessary to suit your comfort level and individual needs. 

Read more: Somatic Healing Techniques: A Holistic Approach to Physical and Emotional Recovery

How Do You Release Stored Trauma in Your Hips?

Trauma, which is defined as an emotional response to a distressing event such as an accident or natural disaster, can have a lasting impact on the body (15). Somatic exercises and body-centered therapies use a bottom up approach to help individuals address and release stored trauma, which promotes healing and resilience (14). 

Somatic techniques that can help resolve and release these emotions are somatic breathwork, bodywork therapies, and somatic therapy such as somatic experiencing (SE) therapy. These approaches can help you process and release the physical and emotional components of trauma that are stored in the hips, promoting healing and well-being. 

It’s essential to approach this process with patience, compassion, and self-care, seeking support from qualified professionals.

Somatic Techniques to Release Stored Trauma 

Somatic Movement Exercises

Engaging in somatic movement practices, such as somatic yoga, somatic stretching, and gentle movement exercises, can help release tension and promote relaxation in the hips. These practices encourage mindful movement and body awareness, which allows you to tune into the sensations and emotions that are stored in your hips and release them through gentle, intentional movements.

Breathwork

Deep breathing techniques, such as diaphragmatic breathing or belly breathing, can help calm the nervous system and facilitate the release of tension in the hips. By focusing on slow, deep breaths, you can create space in the body and mind to process and release stored trauma.

Bodywork Therapies

Seeking out bodywork therapies, such as massage therapy, myofascial release, or rolfing, can help release physical tension and trauma that is stored in the hips. These therapies involve hands-on techniques that target the muscles, fascia, and connective tissues of the body, which helps release tightness and restore balance.

Somatic Experiencing (SE) Therapy

SE therapy is a body-centered approach to trauma healing that is focused on accessing and releasing unresolved emotions stored in the body. Through the guidance of a trained therapist and using gentle touch, SE therapy helps individuals renegotiate traumatic experiences and release the associated physical and emotional tension that is held in the hips and other areas of the body.

It’s important to approach the process of releasing stored emotions in the hips with patience, compassion, and self-care. Healing from trauma is a journey that looks different for everyone, and it’s essential to listen to your body and honor your own unique needs and boundaries along the way. It is recommended that you seek support from a qualified therapist or somatic practitioner who can guide you through the process with their expertise.

What Is Somatic Hip Release?

Somatic hip release is like giving your hips a big, comforting hug. It’s all about easing tension, discomfort, or any stored emotions you may be carrying in that area. You should think of it as a gentle approach to helping your hips feel more free and easy. Whether it’s through gentle movements, mindful breathing, or soothing massage, somatic hip release techniques aim to help you unwind and find relief. So, if your hips feel a little tight or tense, why not give somatic exercises a try? Your hips will thank you for it!

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Do Somatic Exercises Really Work?

Absolutely! Somatic exercises have been proven to be effective in improving body awareness, reducing tension, and promoting overall physical and mental well-being. By tuning into your body’s sensations and movements, somatic exercises help individuals release stored tension, improve posture, and enhance flexibility and mobility. Research has shown people to find relief from chronic pain, stress, and emotional discomfort through regular practice of somatic exercises (6).

However, it’s important to remember that the effectiveness of somatic exercises can vary from person to person. Consistency and patience are key when incorporating somatic practices into your routine. It’s also important to listen to your body and work with a qualified instructor or therapist who can provide guidance and support that is tailored to your individual needs.

Many individuals experience positive results from practising somatic exercises, finding them to be valuable tools for improving physical and emotional well-being. If you’re curious about somatic exercises, why not give them a try and see how they work for you?

FAQs

• Is Pilates a somatic exercise?

The Pilates method, which is renowned for enhancing strength and flexibility, shares common principles with somatic approaches, despite not being traditionally classified as such. Both emphasize mindful movement, breath control, and precise execution of exercises to promote optimal alignment and movement efficiency. They prioritize quality of movement over quantity and encourage a strong mind-body connection.

• What emotions are held in the hips?

While there’s no research that pinpoints the specific emotions that are held in the hips, experiencing distressing events can evoke feelings such as stress, fear, anger, sadness, or grief, and if unaddressed, these emotions can be stored in various parts of the body (3). Somatic exercises offer a means for individuals to delve into and release these emotions, fostering heightened emotional awareness and improved physical and mental well-being.

• Where is childhood trauma stored in the body?

Childhood trauma can be stored in various parts of the body, including the nervous system, pelvis and hips, gut, heart and chest, and limbs. This may manifest as heightened arousal, muscle tension, digestive issues, chest discomfort, or limb heaviness. Somatic practices and body-centered therapies use a bottom-up approach to help individuals address and release stored trauma, which promotes healing and resilience (14).

• How can I do somatic therapy by myself?

While somatic therapy is often conducted with the guidance of a trained therapist or practitioner, there are some somatic exercises and techniques you can practice on your own to promote greater body awareness and well-being such as grounding, breathwork, and body scan.