Hip Hip Hooray!

Craig Revel Horwood, the acid-tongued judge we all love to hate, is back! After a very brief respite the threat of low scores and nasty remarks will once again loom over the celebrities on Saturday night. Craig was absent from Strictly Come Dancing last weekend as he underwent a hip replacement operation. He is already back on his feet, although he may need a little help from a glittery cane or jewel studded wheel chair, and is set to return to the show. Despite Brucey’s hip related humour however, Craig’s plight is actually a serious issue for dancers that needs to be addressed in order to allow you to continue to swivel those hips.

The stress placed on the hip flexors by the swaying required in dances such as the Rumba and the rotating hip action of dances like the Samba often leads to iliacus tendinitius, trochanteric bursitis and osteoporosis. As Craig jokes ‘all those years of can-cans and dropping in the splits’ can really take their toll. Have no fear though, Dancewear Central have put together a selection of fantastic ways of strengthening and protecting these muscles so you can keep dancing!

Damage to the hips often goes undiagnosed and therefore worsens. It is important to catch it early in order to protect the muscles, so if you begin to experience difficulties or discomfort when you move your hip, or have sharp joint pain in the groin area, ensure you see a doctor. Keeping the hip flexors strong and agile however, will help you to safeguard your hips. Here are some great stretches that will help to fortify your muscles:

1. Butterfly Stretches: Sit on the floor with your feet together and pull them into your body. Then slowly lower your abdomen towards the floor keeping your back straight. Hold this position for fifteen to twenty seconds.
2. Straddle Stretch: Sit on the floor with your legs spread wide, in front of you. Lower your body to the floor again, but with your arms stretched in front of you. Hold this for fifteen to twenty seconds and then shake your legs to release the tension. Return to the original position, but this time bend your knees in towards your body and lower your abdomen over your outstretched leg and hold your toes for fifteen to twenty seconds.
3. Wall Slides- stand against a wall with your feet apart and slowly bend your knees until you achieve a forty-five degree angle. Hold this position for five seconds and then slowly slide back up the wall. Repeat five times.

Water exercises are also very beneficial for your hips, so next time you are in the pool try standing on one leg and lifting the other until it is straight in front of you. Move your leg to the side and then to your rear marking a circle in both directions. A diet rich with glucose, fish oils, Omega-3 fatty acids, calcium and Vitamin D will also help prevent osteoporosis. With these exercises you should be able to shake those hips for a very long time!