The bony part of the hip joint is known as the ball and socket joint. This video demonstrates sitting and standing from a joint. As one places his or her hands on their hip joint, knees and pelvis forward as he or she sits on the chair. Let the legs release into the floor and slowly sit down. When he tries to get up, he leans his torso forward with the head. When the weight of his body is over his feet, he is able to stand as he sends the weight of body into the heels. The video illustrates the misuse of this daily activity. An example is to tuck the pelvis under their body, locking the hip joint to stand and sit. Another way is that the individual lifts the pelvis up, shortening and narrowing the back muscles while trying to sit and stand.
The accurate way of moving is not to move your hip joints as they do very little in this action. One should lean forward with the torso over the feet, release the hip joints, dropping the head naturally, placing the heels into the ground and taking the weight back into an upright sitting position. One can try the exercises again without the hands on the hips. This practice allows the individual to use the hip joint more efficiently, placing less strain on the lower back and knees. One should pause before sitting or standing, sensing the hip joint, using the torso, knees and heels to maneuver easily.
My exploration
When sitting, I tend to bend my knees without bringing my torso forward, my back is upright, and there is a slight tension in my lower back. When I used the Alexander Technique to sit, leaning forward with the head and the torso allows the movement to feel smoother with less tension. I feel upright and controlled when I sit on the chair. When I stand on the chair, I tend to put my body weight into my heels, using my leg muscles to stand, straining them. Leaning the torso and head forward during sitting causes less strain in my lower back and my legs. I find the movement easier, and I use less effort to achieve the same goal.
Reference:
Miller Alexander Tech (2009) Alexander Technique At Home: Understanding the Hip Joints. Available at: https://www.youtube.com/watch?v=Ohm3Fm-iG9k&index=40&list=WL [Accessed 2 March 2015].
The accurate way of moving is not to move your hip joints as they do very little in this action. One should lean forward with the torso over the feet, release the hip joints, dropping the head naturally, placing the heels into the ground and taking the weight back into an upright sitting position. One can try the exercises again without the hands on the hips. This practice allows the individual to use the hip joint more efficiently, placing less strain on the lower back and knees. One should pause before sitting or standing, sensing the hip joint, using the torso, knees and heels to maneuver easily.
My exploration
When sitting, I tend to bend my knees without bringing my torso forward, my back is upright, and there is a slight tension in my lower back. When I used the Alexander Technique to sit, leaning forward with the head and the torso allows the movement to feel smoother with less tension. I feel upright and controlled when I sit on the chair. When I stand on the chair, I tend to put my body weight into my heels, using my leg muscles to stand, straining them. Leaning the torso and head forward during sitting causes less strain in my lower back and my legs. I find the movement easier, and I use less effort to achieve the same goal.
Reference:
Miller Alexander Tech (2009) Alexander Technique At Home: Understanding the Hip Joints. Available at: https://www.youtube.com/watch?v=Ohm3Fm-iG9k&index=40&list=WL [Accessed 2 March 2015].