THE WHAT:
Taking an 'In Focus' look at the concept of 'Hip-hiking' and 'Hip-dropping', a mechanism which is implicit in and must be understood & EMBODIED for optimal execution of developmental spinal-patterns located to the lumbar-region, such as the 'Frontal pelvic-roll' and the integrated 'Pelvic-circle'.

Whilst the most aesthetically-telling quality of successful expression of this pattern is the "tilting" of the waist-band in the frontal-plane, ultimately it should be SENSED as one side of the lumbar-spine STRETCHING, as the other COMPRESSES. To elicit this, the action originates in the alternating extension & flexion of the KNEES whilst the pelvis remains FIXED it space.

To ensure there is no movement of the pelvis THROUGH space (i.e. left/right shifting), bring attention to where WEIGHT is felt in the feet. It should remain EQUAL between both throughout with no shifting between feet. In this way, sensitivity toward weight-distributiong is also developed in the process of practice.

PROGRAMMING:
This 'In Focus' look at "hip-hiking" and "dropping" is provided to support conceptual application to all spinal-patterning which incorporate pelvic-tilting in the frontal-plane, such as the 'Frontal pelvic-roll', 'Pelvic circles' and the 'Frontal spinal-wave'.

Should the practitioner recognise that this isolated 'hiking & dropping' pattern is restricted, whether in terms of motor-patterning or range, then it can also be practice as a context to itself. In this case, it is recommended for DAILY practice as part of a 'Spine & scap', 'Priority' routine, and/or as part of a general warm-up for main session of practice.

Work non-stop for 2-3 minutes per visit with the intention of expressing maximal range according to the quality standards. Once the pattern is understood & embodied, it should be immediately plugged into application in the according, progressive contexts of spinal-work which will serve to keep the pattern & range alive.

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