I will start with the biggie — the most universal; the most common; the most familiar … The dance that will become your own: Hips and soles!
First off, the hip! The human hip, for all the talk about how the hip should be lifted and the hips shouldn’t be lower than the knees, is one-hundred-percent-straight. It’s not like a piece of furniture that you go to a friend and say “Hey, let me make you a little hipster chair and let’s see what happens.” You know exactly what the problem is. The hip is a human joint. It’s also a muscle and needs to be able to expand and contract. It does and doesn’t, right?
To expand or contract or stretch a hip, you basically need to pull from the inside and pull out. There are some simple ways that you might see this work, like doing “sprints” in ballet or the Chinese twist in basketball (but, since they’re “injuries” in the US, they’re not generally covered by health insurance), but in general there are the same general things that we see that cause injuries. Let’s see how I would do this!
(For the rest of the post, see the end of the article. Yes, there’s actually a good chunk to it, plus many more! If you really want to learn more about hip flexibility, I recommend this article on The Anatomy of Hip Flexibility by Dr. Bruce Lissner.)
The hip is like the back of your skull: There’s a lot going on inside it. It doesn’t move in a straight line — it curves a bit — but it does have a curve to it for several reasons. It has two bones, the tibia and fibula. Each of them has its center and is attached to the spine. The tibia has what we call a tibial plateau and, unlike some joints, it can only curve from about 50 degrees (which is the same bend angle as a wrist on a screw-in car) to about 120 degrees (which is the same bend angle as your knee in a standing-grip walk). Then there’s the fibula, which has what we call a fibular plateau and is attached to the pelvis. It curves up and down along an axis of 150 degrees (which is the same bend angle as your knee on a step), and then it goes down again. Now, for the hip, there’s
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