Hey everybody it's Doctor Jo and spider dog Kali. We're pretty tired from a
long hard night's work. Today we're going to show some stretches and exercises for hip arthritis.
So spider dog Kali is off taking a nap
from saving all those people last night. We're going to lie down too, to start off
with some pelvic tips. So with your legs propped up, you're just going to start
off with that pelvic tilt where you want your hips to actually move. That pelvis
needs to go down. And what you want to do is tighten up those core muscles and
push down almost like if someone had their hands underneath your back you're
trying to squish their hands into the ground. So just pushing down that way. If
you can't actually see movement, you're probably not doing it quite right. But
just hold that pelvic tilt down for about three to five seconds, and then
relax. And just start off with about 10 of those just getting those hips kind of
loosened up and moving just a little bit. After you do 10 of those, then you're
going to go up into a bridge. So just nice and slow, you want to kind of go one
segment at a time but make it as smooth as possible. So coming up until you're
pretty flat, and then same thing coming down nice and slow and control.Just kind
of moving one segment of your back at a time. Just to get those hips moving, the
back moving, and those glutes moving a little bit. So same thing just start off
with about 10 of these you can work your way up to 20 - 25, but just start off with
about 10 in the beginning and see how it feels.
After you get those hips loosened up a little bit, then we're going to go into
some strengthening exercises in the hips and legs area. So bring the leg you want
to work straight out. You want to try to keep your legs straight the whole time.
So if you pull up your toes, that helps kind of lock out that mean keep it
straight.
The other one should be bent because you want to use it as a target because you
don't want to kick up much higher
then about the angle of the other side of the leg. So just nice slow controlled
come up to about where it is, and then slowly come back down. If you don't have
to put it all the way down and relax it, try and keep those muscles kind of
engage the whole time, but if you have to take a break in between that's fine.
Again just start off with 10 of these and kind of see how it feels.
Then you're going to turn over to your side with that leg on the ground, and
you're going to work the inner thigh muscles now. So you can put your leg the
other leg behind you or you can put it in the front.
I think it's a little bit easier behind me, but some people prefer in the front.
Still keeping that leg nice and straight, still pulling your toes up, and then just
bring your leg up just a little bit off the ground. It doesn't have to be a big
kick for this one because you're not going to be able to get it super high
without kind of rolling over and doing it like that. So just again start off with
about 10 of them. Keep the leg nice and straight and then relax.
So normally just keep on rolling around but just to be able to look at
you and show you what I'm doing, now you're going to do the top part of your
legs, so normally you keep on rolling and use the same leg. So this time the
bottom leg you can kind of just fold it underneath you, but you want to be in
pretty much a straight line with your hips. So not bent forward nice and
straight. Still keeping that leg straight, keep those toes pulled up, and almost
lead with your heel for this one and just go slightly behind you. Almost like
you're kicking out towards the angle behind you, really kind of engage those
glute muscles back there. So same thing, it doesn't have to be super high, but you
just want to get that nice smooth controlled motion keeping that leg nice
and straight, and again doing about 10 of those. And then the last one is to roll
over onto your stomach.
So this time, still keeping it nice and straight,
it's probably not going to go super high with this one either but really kind of
engage those those glute muscles in the back, and just slightly kick your leg up
and back down.
Don't kick it high cause then you're going to want to turn your whole body. So it's
just up and down. Trying to keep that leg as straight as you can and doing about
10 of those. So after your 4 leg straight leg raise,
you're going to go into a plank position. So on your elbows come down. If you want
to do a modified on your knees that fine you can do that, but try to squeeze your
glute muscles so your stomach's not sagging your butt's not popping up. Kind
of in a straight line. If you feel like you can do a whole plank, that's fine as
well, just make sure you use a good technique. Really kind of squeezing those
glute muscles and then try and get into a straight line. So not up, not down,
but kind of straight through there. Just start off with 20 to 30 seconds, and then
kind of work your way up from there. And then the last one is going to be on all
fours in that quadruped position. And you're just going to do a opposite arm
opposite leg kick-out, which is some people call the bird dog. So go slow, try
and control it, not going fast, but just kick one leg out, one arm goes out
come back in, and alternate sides. Try and keep your back fairly straight. You're
probably gonna move just a little bit, but not where you're leaning to one side.
Imagine that there's something on your back, and you're trying to keep it there
without falling off.
So there were your stretches and exercises for hip arthritis. If you have
any questions, leave them in the comments section. If you'd like check out some other
videos go to AskDoctorJo.com And remember be safe
(spider Kali's looking out for you), have fun, and I hope you feel better soon.