Tutorial: #2: I Started Hooping Again, What's Next?

-Hope you've been having fun moving again with your hoop
-You may have noticed some muscle soreness in your core, back, & legs
-If your hoop is too small and your movements are "jerky" you may be compressing your spine and and causing low back pain, so make sure you have a large & weighted hoop
-You may notice it initially took A LOT of effort and movement to keep the hoop up; with practice you will be more relaxed and have "effortless movement"
-Keep hooping and slowly you will start improving your body awareness and propioception (where your body is in space)
-Comfortable side is your "happy" side and the opposite side is your "healthy" side
-Change stride and do your "healthy" side to be more symmetrical
-It may feel like you are starting all over again, so you may want to start using the mirror for feedback (see tutorial #1)
-Doing both directions works on symmetry and coordination
-Doing both your happy and healthy side will balance your pelvic musculature and your sacroiliac joint (SI joint)
-Hooping in both directions may balance your brain (right/left side)
-Next, try hooping with feet hip width apart in both directions
-Slowly work endurance by increasing time in increments; hoop both directions to a song or during commercials
-Your heart rate may increase and provide a cardio workout
-Have fun and build up your time slowly

Your are building on your fitness and lower back exercise program!

Jodi Jainchill PT, CFMT

Tutorial #1: Tips To Start Hooping Again

Equipment:
Large hoop that stands between belly button and chest
Full length mirror
Favorite Dance Music
-Start by standing in front of your mirror without your hoop
-Feel relaxed, loose, and fabUlous!
-Place either foot in front (stride stance)
-With relaxed knees, rock back and forth fully accepting weight into each foot
-Use the mirror to see where you are stiff. Breathe and relax into that area...You look Great!
-Now you are ready to pick up your hoop!!!
-Show some skin on your belly to help the hoop stick more to your body
-Use all the above techniques to move with your hoop
-If you have your right foot in front, spin your hoop to the left and if you put your left foot in
front, spin your hoop to the right
-Use your mirror for feedback and have FUN!
-Give your body time to warm up and feel the music
-Now your having fun and getting a full body workout

This is the beginning of your fitness and lower back exercise workout!

Jodi Jainchill PT, CFMT

Why Hoola Hooping Is An Excellent Lower Back Exercise Program And Can Improve Your Daily Activities

Have you ever noticed that you don't move as well as you used to? Have you ever observed that your body gets tighter by the end of the day? If so, why is that?

During your daily activities, if you do not allow your body to move freely, then your mind and your body can get tense. Over time, your body may need to learn movement patterns to compensate to get the job done. Once your body begins to imprint these new compensatory movements, you can become less supple and prone to injury and stiffness.

Ultimately, we want to enhance our body's potential to be pain-free with all movements. Therefore, taking care of our body is very important.

Often we do not have enough time in the day to go to the gym. Even though we know it is important to workout. We need to support all the things we want to do in our day with enough strength. As a physical therapist with advanced certifications, I have started using the hoola hoop with my patients as a lower back exercise program. My patients are willing to do their exercises at home because it is convenient and fun. Not only is it a great lower back exercise program, but it also has many health benefits.

The hoola hoop taps into your core stabilizers and flattens your tummy. It is a cardio workout which can help you lose weight. It can improve your posture and your body awareness. It can make you more symmetrical and feel more balanced in your body. It allows your spine and pelvis to be more supple. It also helps release endorphins to make you feel energized and relaxed.

The rhythm and repetition are key elements of the hoola hoop. The hoola hoop is an excellent and inexpensive way to achieve many goals. A fun lower back exercise workout. The hoola hoop teaches you to relax into movement. The more you can relax into movement, the more you can move freely throughout your day.

Jodi Jainchill PT, CFMT