In this video, we're going to go over the hip pain muscle and
how to release it for instant pain relief. Stay tuned.
Hey, everyone. Dr. Rowe coming to you from SpineCare in
St. Joseph, Michigan. In this video, we're going to go over
what I'd like to call the hip pain muscle which would be the
three muscles that comprise the glutes. When the glutes become
weak and tight, they can cause a lot of issues including
strain, pain, and aches throughout the lower back,
hips, even down into the legs. So, to make any relief easy,
I'm going to break the video up into two separate parts. In the
first part, we're going to focus on muscle releases to get
rid of tightness and give quick relief. In the second part,
we're then going to focus on strengthening these muscles for
long-lasting relief. Both parts work just a little bit
differently. To get the best results, go through all the
exercises, use what works best for you. With that being said,
let's get started. So, if you're dealing with a lot of
hip pain and tightness right now, this is the exercise that
I would start with. I call this one the three-point glute
release. It's going to be three separate movements that can
offer quick relief. To get into position, we're going to lie on
our back in bed or on a floor. The first movement is a
variation of what we call the happy baby. So, we're going to
bend our knees, put our legs together, take our hands and
arms, and then cradle around our knees. Let's pull our knees
towards our chest until we feel a really good stretch form in
the glutes right here over the hips. Once you feel that,
you're then going to passively pull a little bit more so it
feels like your tailbone and your butt are lifting a little
bit off of the bed or the floor. So, next what we're
going to do is rock our hips side to side just like this.
So, it kind of is like a nice, happy baby getting rocked back
and forth but build into this as much as you can. Really try
to lower those knees down towards the side. When you do
this, you're probably going to find that one certain movement.
Just really hits that point of pain or tightness the best.
Like for me, when I go towards the left, I really feel that
stretch in the right hip. Remember that and build into
that movement as much as you can until it feels like it's
letting up or you're not getting anymore improvement but
try to do this for about 15 to 20 seconds. You can relax and
then repeat this a couple more times. Again, focus on any
movement or any spot that just hits that tightness a little
bit more. So, the next part of this exercise, what we're going
to do is straighten one leg. Doesn't matter which side you
start off with because we're going to do this on both but
what I'm going to do is take my foot and put it over the other
side's knee. So, it should look just like this. What we want to
do is keep our foot flat. We're going to take the hand on the
other side, grip right on the outside of our knee. Now,
you're just going to pull your knee across your body like
this. Focusing on feeling a really good deep stretch right
here on the outside of your thigh that works towards your
hips into the glutes. This one right here hits the glute
medius which is one of the biggest instigator, probably
the biggest instigator of hip pain and tightness. So, keep pulling
over until you feel a really good stretch right here over
the outside of that hip. Hold this one comfortably for 20 to
30 seconds. You're going to relax and then you're going to
repeat this two to three times. So, with each repetition, try
to build into it just a little bit more and then again, when
you're done on one side, switch to the other just to keep
everything in balance. So, if you would like to get a deeper
stretch, you can do what is called the corkscrew and this
one's going to hit the lower back also. So this time around
have your knee pointed right up towards the ceiling have your
knee bended roughly at about 90° take your hand grip outside
the knee and now pull it across the body what you want to focus
on feeling is that stretch on the outside of your thigh work
towards the hip right here but pull over just a little bit
more until you feel it in the lower back this one too if your
lower back is locked up you might get a satisfying self pop
cracker release but don't try to force it just feel that
really good deep stretch and then hold that 20 to 30 seconds
repeat a couple times on both sides so the last movement
we're going to keep this leg straight right here we're going
to bend our knee we're going to cup right in front of it like
this and now we're going to pull our knee towards the other
side shoulder straight across the body kind of diagonally
when you do this one it's going to feel a little bit different
I usually feel it right here at the bottom of my cheek more
towards the bottom portion of my hip you want to hold this
one again for 20 to 30 seconds, relax, and then repeat this one
a couple times on both sides but go through all of these
movements. You're probably going to find that one just
offers the most belief. At that point, throw more repetitions
in. Here's a really easy hip muscle release exercise that
you can do right in a chair. So, you can do this one at
work, in class, you could probably even do this during a
flight. To get into position, what we're going to do is start
with very good upright posture. Have your back as straight as
possible. Whatever side that you're having the most amount of pain.
Let's say it's your right side. Take that side's ankle and
place over your other side's knee. So, when you look down,
should look like a figure four. I know a lot of people with hip
pain and tightness, this is not going to be the easiest
position to get into. So, to make it easier, straighten your
other leg like this, put your ankle over the other side shin,
grab your pan leg right here or in front of the shin and then
slide it up into position but if you do have a lot of hip
tightness, already in this position, you should feel a
really good stretch right here on the outside of your hip if
that's the case let gravity do all of the hard work just try
to be in this position for an extended period of time 30
seconds upward towards a minute if you need to release it just
slowly pull up on your knee like this but what we want to
do is take this to the next level engage some more muscles
and get some more relief so what I'm going to do is cup
around my bent knee just like this and then pull my knee
towards the other side's shoulder just nice and slowly. As you do
this you're going to feel a really good stretch form right
here on the outside of your thigh that works down towards
the hip once you feel that deep but comfortable stretch you're
then going to hold this for 20 to 30 seconds from there
release it and then repeat this a couple more times and with
each repetition try to build into it just a little bit more
and I do recommend doing this on both sides just to keep
everything nice and loose so the next movement is actually
going to focus a little bit more on strengthening these muscles
and it's going to target a muscle called the piriformis
which can cause not only a lot of hip pain but a lot of
sciatic like symptoms going down the back of your thigh.
So, this time around, what we're going to do is just let
gravity take our leg weight until we feel that gentle
stretch right here in the hip but let's try to build into
this one just a little bit more. What you're going to do
with this bent knee is press it down towards the floor. Don't
use your hands, only use your leg strength. Keep pressing
that down until you feel a really good activation of those
muscles around the hip. From there, you're going to hold
this for 5 seconds. You're going to relax and then repeat
this five to 10 times. Again, with each repetition, try to
build in to adjust a little bit more. Afterwards, see how you
feel. If you have a little bit more energy and this is really
helping out, you're more than welcome to throw more
repetitions in but go through all of these movements. If one
is helping you out a little bit more, at that point, throw more
repetitions in and just make sure to do this on both sides.
So, turn our attention towards strengthening the muscles that
help support the hip for long-lasting pain relief. This
first one is called a wall glide. What we need is a smooth
wall. Start off with your whole backside flush against the wall
with the painful side on top. Support your head with your
hand just like this. This bottom leg, we're going to bend
our knee and press our foot into the wall for support. The
top leg is going to be straight at the knee and we're going to
gently press our heel into the wall. What we want to do is
just slowly raise our heel and our foot right here upward
towards the ceiling so it's kind of gliding up the more
that you go up the more that you're going to feel the
muscles around the hips start to fire I pretty much feel it
in my groin across the pelvis thighs and also in the hip once
you feel it in the hips you're going to hold this for a second
or two and then you're going to slowly come back down resisting
against your leg weight so we're going to resist going up
and we're also going to resist going down hits the muscles
just a little bit differently but try to do this one nice and
slowly for about 10 repetitions and with each repetition,
challenge yourself to go up just a little bit more and
afterwards, see how you feel. If it feels like you have a
little bit more energy, you're more than welcome to throw in
another set or two. To take this one to the next level,
what we can do is add in hip rotation which will help give
us more pain-free range of motion. So, what we're going to
do is raise our foot up like this, but as we raise it up, we're
going to turn our foot outward as much as we can. This can
become very challenging. So, build into it. You're going to
hold this one and then you're going to come back down but as
you come back down, turn your foot inward like this. So,
we're focusing on external rotation and then also internal
rotation of the hip. Progress into that one when you are
ready but to make this one even more challenging, what you can
do is slide away from the wall so you don't have the support
of it. So, give that one a try too. Just remember, whatever
you do on one side, you want to switch towards the other side
and repeat to keep everything in balance. Here's a really
easy strengthening exercise that you can do right in bed or
on a floor. It's called the clamshell bridge. Just lie flat
on your back like this. What we're going to do is start off
by taking our feet and then pressing them together just
nice and gently. From there, we're going to take our knees,
bend them, and then wean them down towards the floor as much
as we can until we feel a really good stretch form on the
inner part of our thighs that goes towards the groin into the
hips really make sure that you feel it in the hips once you
feel that we're then going to brace our core muscles it's
kind of like when somebody pokes you in your stomach how
you tense up mimic that and hold it during this exercise it
will help protect the spine we're also going to squeeze the
glutes your hands you can put them on your hips I like to put
them off to my side for support we want to do then is slowly
lift your hips and pelvis upward towards the ceiling
until your body is in a nice straight line from your knees
to your hips to your shoulders. I know a lot of people will
have pain or not enough strength to be able to get into
this position like you can only go up a little bit. Do the best
you can. Hopefully over time, you will gain strength and
flexibility to get in this position but in this position,
you're going to feel a ton of muscles start to fire. The
core, the back, the glutes, and also right here on the front of your
legs. This would be the hip flexors, a big instigator of
hip pain. Hold this comfortably for about five seconds and then
relax. Take a breather. On the next repetition, build into it
by winging your knees further downward towards the floor but
try to do this for about 10 to 15 repetitions and with each
repetition, again, try to build into it as much as you can.
Afterwards, see how you feel. If you have a little bit more
energy and this is really helping out, you can throw in a
numb set or two. If the exercises help, please support
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please leave them below. I'll get back to you as soon as I
can. Thanks for watching.