Anterior (front of the) hip tightness is a very common problem for salsa dancers.  If you’re feeling it after a night of dancing or class, then one of the issues can be the position you put your hips in to dance salsa - constantly flexed! Now, there is no way around being in that position when you’re dancing. However, after you’re done dancing, there are very simple movements you can do to give those tight hip flexors a break such as…

activating the muscle that wasn’t working - the glutes!!!!

Movements I like to undo the flexed hip position:

1. Standing straight, feet pointed straight ahead, and squeeze the butt. 

2. Standing straight, feet pointed out (aka turned out) and squeeze the butt. 

These two movements are easily doable while waiting for the next dance or grabbing a drink of water. Ideally, they would work better with no shoes on but even with heels on, activating these muscles can help alleviate some of that front hip tightness between dances. 

Once, you’re home, or when you’re at the gym, you can do a bit more to decrease the tightness. My personal favorites are: 

1. Bridges

2. Squats 

What do these exercises have in common? 

They activate the musculature of the posterior (back of the ) hip. If you don’t know why this is important, I suggest you click here and read this article. 

Lastly, notice how, not once did I ever say stretch the front of the hips. This may come as a complete shock, but I don’t believe in passively stretching your muscles. It’s not useful - at all!

…more on that in a later post. 

Until then, if you’re feeling like tightness or pain is limiting the way you dance, contact me and I can provide a free screening to see what your specific issues may be. I’m here to help and get you back to dancing sooner, stronger, and pain free!