Hey, everybody is Doctor Jo and sweet Kali, and today I'm going to show you my top three
stretches for hip pain. So let's get started.
So the first stretch is going to be lying down,
I'm going to do this on the couch, it's a little bit easier to do on your bed or the floor just to
have a little bit more room. But I'll show you this on the couch. So it's going to be a wide
leg trunk rotation. So a lot of times you've seen, if you see some of my back videos, you do a trunk
rotation with your legs together this one, you're actually going to spread your feet out a little
bit. So it was you want them to be past hip width apart. So they're a little bit separated. And the
reason for that is because when you go into the rotation, you want your knee on this side
to be able to drop down a little bit more. So I'm just rotating down this way. So you see there's a
little more space than when they're together. And I'm getting a good stretch right through here,
you want to make sure your shoulders stay down, so I'm not rolling all the way over
or missing out on that hip stretch there. And so with stretches with these stretches, you
want to hold it for 30 seconds, and then do that three times on each side. So when I come back up,
my legs are still apart, and then I'm rotating over so you can see if you're on the couch,
you might have to slide a little bit so you can get over with that rotation when you have those
wide legs. If you're interested in following along in some real time videos, I have a lot
of real time videos where I'm doing the full 30 seconds and doing them each on each side for that
whole time. And you can check a whole bunch of my real time videos out up in that link up there.
So then the next one, we're going to come back up into a seated position. And this is going to
be a figure for stretch. So this is a great stretch for the hip for the piriformis. And
it's kind of like it sounds is a figure for because you're bringing your leg up into this
position. If you look down, it kind of looks like the number four. So that's why it's a figure four.
Now, I know sometimes this is a tough position for people to get in. Especially if you have
hip pain, people say I can't bring my leg all the way up, you can put your leg out
and start off with your foot below your knee that takes a little pressure off that hip. And if it's
really tight, you're going to get some stretch. But eventually, you want to try and bring it up
over that need to get that stretch. Wherever you place your your foot in that comfortable
position. The key is to keep your back straight. A lot of times people will kind of hunched over
like this and say I don't feel much of a stretch. But that's because you have to move your hips to
get that stretch. And when you slouch down, you're not moving your hips, you're you're bending your
back. So keep your back straight and bend forward at your hips. So see my back is staying straight.
And I just move forward a little bit and I'm getting a really good stretching that hip area,
especially that piriformis muscle, kind of that muscle that you sit on on the bottom area. So
again, holding that stretch for 30 seconds. I like to alternate sides when I'm doing my stretches,
you don't have to you can do them all on one side and then switch sides if you want. But even if you
have just hip pain on one side, I would stretch both sides because they're so closely related in
some of those muscles cross at that pelvic area that stretching both sides is good. So remember,
keep that back straight and leaning forward at your hips, not leaning forward at your back.
So then the next one is going to be a seated hip flexor stretch er. So as stretch,
I like to kind of modify it doing it in a seated position, you can do this in a full lunge position
where you're on the floor. But a lot of times if you have some knee issues or even with hip pain,
if you're putting all your pressure on your knee, sometimes that can be really uncomfortable.
So I like getting the pressure on either the couch or a chair or something,
and then all that pressure doesn't end up on your knee when it's on the floor. So really,
all you're doing is you're sliding towards the opposite side, you want to stretch. So
I'm stretching the side this on the floor. So if I want to stretch this right side
is going downwards. Now the key for this one, you can place your foot up or down,
up to you sometimes I alternate, just depending on how comfortable it is. The key is to get a pelvic
rotation. And so I know that's a little hard to see. So I'm going to try and over exaggerate.
I'm rotating back into a posterior tilt of that pelvis. And what that does is that gets that hip
flexor into a tightened position or in a stretch position. So sometimes even if you just do that
tilt, I can already feel that stretch a little bit because that so as muscle or those hip flexors
come all the way up and attach to the spine. Getting yourself in that tilt is really what's
going to get that stretch. Now, a lot of times people you know, want to lean forward like that.
You don't want to lean your whole body forward, but you can place your hands on your leg to get
your ribcage up over so you're not leaning forward like this. You're getting into this position
is long as you get that rotation in that pelvis. So I'm going into that tilt. I'm placing my hands
on my And then if you need a little bit more of a stretch, kind of go forward just a little bit,
I'm getting a great stretch right through there. So again, holding that first 30 seconds,
switching sides. Now this side is down, going into that rotation, hearing some pops, placing here
and then just kind of leaning forward a little bit. But as long as I'm getting that rotation,
I'm getting a great stretch and I don't have to go super far forward to get that stretch.
So there you have it. Those are my top three stretches for hip pain. If you'd like to support
my channel by becoming a paid member, click on the join button or click on the link in
the description below. And remember, be safe, have fun, and I hope you feel better soon.