Ease and Strength - Healthy Hips

This week’s recommended class on fcbdU.com, Medusa with Devi, inspired me to talk about one of my favorite topics — how to make movements feel better in your body.

So what do I mean by that?
While we all work toward the same technique, the truth is, some movements just feel more natural than others.

Think of the ones you love. Why do they feel so good?
Now, think of the ones you tend to avoid. 

Why do you avoid them?

After working with thousands of dancers around the world, I’ve noticed something that comes up again and again. When we avoid certain movements, it's usually because:

👉 “It hurts.”
👉 “It’s uncomfortable.”
👉 “My body doesn’t move that way.”

And those are all completely valid reasons. But sometimes, a few small adjustments can completely change how a movement feels in your body. 

What was once a movement you avoided or felt was out of your wheelhouse can one day become your favorite movement. Not because of the execution of the movement, but because you learned something new about your body and helped yourself feel better in it!

Discomfort reveals opportunities for growth.

This is one of my favorite areas to explore. After more than 15 years studying anatomy and kinesiology — especially in relation to FCBD® vocabulary — I’ve developed a deep appreciation for how mindful movement can change everything. 

When you understand what’s happening in your body, you can move with more ease, confidence, and joy.

Understanding the Medusa

Let’s take the Medusa as an example. One of the most common things I hear about this movement is that it’s tough on the hips.

Sure — you can change your foot position to relieve some of that discomfort, especially if it's due to compression, but there's usually more to it.

Instead, let’s strengthen and mobilize the hips so your whole dance feels more supported.

Those of us with limited external rotation in the hip joint tend to feel this one the most. It looks simple, but it actually requires strong external rotators — especially the gluteus medius and gluteus minimus, two small but mighty muscles that often don’t get the attention they deserve.

Build Strength

Here are a couple of my favorite ways to strengthen those hip muscles:

Clam Shells - Lay on the floor with your shoulders, spine, hips and feet lined up. 

Keep the top hip stacked over the bottom one, engage your core for stability and slowly lift the top knee away from the bottom one. 

Banded walks - Place a resistance band around your thighs and slowly walk side to side.

Do these twice, 10x on each side. Repeat a few times a week.

These simple exercises do wonders for improving stability and control — and that strength will support you in every movement, not just the Medusa.

Add Mobility

Strength is one part of the equation, but mobility is just as important. When both are in balance, your hips move with power and grace.

Here are two great stretches to open up the hips and improve external rotation:

When you combine strength and mobility work, you start to feel the difference — movements that once felt awkward begin to feel grounded, supported, and natural.

Keep Exploring

If you’re looking for more ways to keep your hips happy and healthy, check out some of our other classes focused on hip strength and mobility. They’ll give you more ideas and inspiration to keep growing.

And if you’d like a little extra support, I’d love to help. You can book a private session with me for a customized routine designed to work with your body — so you can move with confidence, ease, and joy.

I'd love to hear from you!! Did this help?

What other movements do you find challenging on your body?