yeah, hey everybody it's doctor jo and sleepy mr bear, and today i'm going to show you
10 stretches for a stiff hip. so let's get started. so the first stretch is kind of a
stretch exercises. It's one of my favorites for the hip and the back, and that's going to be a
pelvic tilt. with the pelvic tilts, you don't have to hold them like a traditional 30 seconds
maybe start with 5 to 10 seconds, and then work your way up from there. for a supine pelvic tilt,
lie down on the ground with your legs propped up, feet flat on the ground, and imagine that
you're trying to squish your hand if it was underneath you. so push down, rotate the hips,
and come back up. number two is a knee chest stretch. yeah. so knee to chest stretch is just
like it sounds. it's a great way to get a good stretch in your hips. and so this one's going
to be 30 seconds doing each one three times. for a single knee to chest, bend both knees up then
take your hands and grab underneath your thigh, and pull towards your chest holding that stretch.
number three is a hamstring stretch with a strap lying down. This stretch is one of my favorite
ways to stretch your hamstrings because you can relax your back, and you can relax your body,
and get a really good stretch. for hamstring stretch in supine with a strap, you can use a belt
or a dog leash. take the belt and put it at the ball of your foot. straighten out your
leg as much as you can. you want that knee to be straight. so if it bends, then bring it back
down a little bit. pull your toes towards you, and bring it up till you feel a stretch and hold it.
number four it-band stretch with a strap. it's another one that i really like when you're lying
down because you can relax your back, and you don't have to tighten up your muscles.
so again this is the 30 second hold for the stretch doing it three times.
for an it band stretch in supine with a strap, you can use a belt or a dog leash if you have one.
put it around your foot anywhere that's comfortable. keep your leg as straight as you can,
locking out that knee. and then dropping your leg over to the side until you feel a stretch
through here. hold that stretch. number five is a quad stretch in sidelying. i know. sometimes it's
hard to get on your stomach to stretch, so you can do this quad stretch in side lying with a strap.
for a quad stretch in sidelying, you want to put the side you want to stretch up
on top. if you have enough flexibility, you can grab your ankle with your hand,
but if you don't, you can use a belt or a dog leash with a loop and loop it around your ankle.
and then pull it up around your shoulder. you want your thigh to be behind you, not in front of you,
and then hold that stretch.
number six is a butterfly stretch. i know a butterfly. this one's going to be lying down it's
a little less intense than when you're sitting up. for the butterfly groin stretch lying down,
start with your knees propped up and your feet close together. then just bring both
knees out to the side. if you need more of a stretch, place your hands on your thighs.
number seven is the cat dog, dog, or cat cow stretch. this is another one you don't have to
hold for 30 seconds each time, but maybe a good five to ten second hold each way.
for the cat dog stretch, get on all fours. you're gonna arch your back like a cat and
tuck your chin in, and then drop your back down and pick your head up. so in, out.
number eight is a hip flexor stretch in the lunge position.
this one is also with a pelvic tilt. this is a great way to get that hip flexor stretch.
i know sleepy. for a hip flexor stretch with a pelvic tilt, get into a lunge position with the
knee down on the side that you want to stretch. use a pillow to protect your knee. you're going to
pelvic tilt or tuck in your booty, and then gently lean forward.
number nine is a seated piriformis stretch in the figure four position.
i like doing this stretch seated because sometimes when you're lying down
it's a little more difficult. for a seated piriformis stretch in the figure 4 position,
take the side you want to stretch and bring your ankle just above your thigh.
keep your upper body straight and bend forward at your hips until you feel a stretch.
and number 10, the last one mr bear, is a piriformis stretch seated with your knee
to the opposite shoulder. this is also a great way to stretch the piriformis in a
slightly different position. for a seated piriformis stretch with your knee to the
opposite shoulder, take the leg of the side you want to stretch. cross it over the other
leg. take your opposite hand, grab the knee, and pull it towards your opposite shoulder.
so there you have it. those were 10 stretches for a stiff hip. if you'd like to help support
my channel, make sure and click on the link up there, and don't forget to subscribe, where bear?
down there, yeah. and remember be safe, have fun, and i hope you feel better soon.