Hey everybody, it's Doctor Jo, and I've got Super Girl with me.
Today I'm gonna show you some stretches and exercises for snapping hip syndrome.
So let's get started.
So snapping hip syndrome, which is technically iliopsoas tendonitis
or dancer's hip, is basically when you go from hip flexion to hip extension and you
get a snapping feeling in your hip.
And a lot of times it's very uncomfortable and painful, so a lot of stretches and exercises
will hopefully help that.
So let's start off with some stretches.
We'll start off with a quad stretch first.
You can stretch it a whole bunch of different ways, but I'm gonna stretch it in the lunge
position today.
The side you want to stretch should be down on the ground.
If you are not on something like carpet or a yoga mat, make sure you put a pillow underneath
your knee just to protect that joint.
Put your front foot a little further out in front of you to give you some balance.
And then take your back foot and pull it up towards your bottom.
So you want the heel to go towards your bottom.
And try and keep your upper body fairly upright.
Some people go like this, but you're taking away from the stretch a little, so you want
to kind of take your hips and push them forward almost into a tilt and you'll feel a nice
stretch through that quad area right there.
So hold that stretch for about 30 seconds and do that 3 times.
Then if you just want to stay in the same position, go into a hamstring stretch by then
putting your foot out in front of you.
Just prop it up on your heel.
Try and keep your knee locked out and straight.
Keep your back straight and your hips forward.
And just lean at your hips until you feel a stretch in those hamstrings.
If you pull up your toes, that helps that stretch just a little bit.
If that's too much, you can relax it, but if you can pull them up, that's gonna get
a nice stretch through there and then engage the calf muscle as well.
So holding that again for 30 seconds, then relaxing and doing that 3 times.
Then you want to stretch your glute muscles.
And the way, the easiest way to do that is a figure 4 stretch.
So take the side that you want to stretch and cross it over.
And it's called a figure 4 because if you look down, your leg almost makes a figure
4.
So the ankle is and the thigh part of the knee.
Not actually on the knee, but just sightly in front of it so you don't put pressure on
that joint.
Keep your back straight, and then just lean forward.
You should feel a stretch right in that bottom area right there.
And just pull yourself forward.
You can go this way, you can bring your arms up this way, what ever is comfortable for
you.
But really until you feel a stretch right in that bottom area.
And again holding it for 30 seconds, relaxing, and doing that 3 times.
Then you also want to stretch out your IT Band.
So I like using a foam roller, some people just like doing a standing stretch for the
IT Band.
I feel like the foam roller really gets in to that area and loosens everything up.
So just place the leg you want to stretch outside on the ground on the roll.
You can start up at your hip and go all the way down to your knee, or you can start off
and try and find the spot.
And once you get on a spot that's tender, you can just hold it there and let it relax
out, or you can continuously roll it a little bit.
But usually if it doesn't hurt, that means that your IT Band is pretty loose, but when
you feel that "ohh" you get a spot, like right there I got a spot, that's probably where
those tight spots are and you want to focus a little more on those spots.
So you can just do this for a minute.
Just kind of rolling it out and getting all those spots.
And you can go all the way up and down if you want to.
So now that's you've got everything stretched out, you're gonna do some exercises.
So now you're gonna get on all 4s in that quadruped position.
Try and keep your shoulders down where your hands are lined up.
So you know not out this way, not way over, but pretty close to up and down.
Take your leg and bring it out with your knee bent and just kick up.
So your foot's going towards the ceiling.
And so that's working those glute muscles.
You don't have to go super high, you'll feel those muscles working with just a little kick.
So again, start off with maybe 10 of those and then work your way up to 20 - 25.
And then the last exercise, you're gonna lie down on your side.
The bottom leg can be bent just a little bit, the top leg you want it to be nice and straight.
Kind of in alignment with your body.
Your toes are gonna be pulled up and pointing forward.
So when you lift your leg up, you almost want to lead with your heels.
Sometimes people lead with their toes, but then that's changing the exercise.
You also want your hips upright almost perpendicular to the floor.
So when you lift up your leg, heel first, and slightly back just a little bit.
So again, you don't have to go super high, but you want to control that movement.
Go slow and controlled.
You don't want to go fast.
Cause then that's not gonna actually work the muscles, that's just gonna use momentum.
But nice and slow and controlled.
So again, just starting off with 10 and work your way up to 20 - 25.
So those were your stretches and exercises for snapping hip syndrome.
If you have any questions, leave them in the comments section.
If you'd like to check out some other videos, go to AskDoctorJo.com Don't forget to like
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And remember, be safe, have fun, and I hope you feel better soon.