In this video, I'm going to show you how to unlock stiff,
achy hips for instant pain relief. Stay tuned!
Hey, everyone. Doctor Rowe coming to you from SpineCare
in St. Joseph, Michigan. In this video, we're going to keep
it simple and easy. I'm going to show a two-part guide
that will focus on the main instigators of tight, locked
up, stiff, achy hips. If you're looking to get the best
results, go through both parts, go through the exercises and
take what works best for you. As a bonus, all of these
exercises can be done at home, do not require any special
equipment and may give quick hip pain relief, even in as little
as 30 seconds! So, let's get started. In the first part,
we're going to focus on unlocking a tight, achy hip
with some great mobility exercises and we're going to
make it easy by focusing on the main muscle groups, the main
instigators of hip pain. This first exercise is known as a
windshield wiper and we're going to focus on external and
internal rotation of the hip that is turning the hips
inwards and outwards which can become problematic for anybody
that has hip arthritis or other issues going on. Let's start
off on a floor. What I'm going to do is slightly bend my
knees and then put my heels a little bit more than hip width apart.
The weight of our legs are going to be pressed into the
floor on our heels, just like this. You can straighten your
arms and just put them behind you for stability. The movement,
just like a windshield wiper, it's very easy. What I'm
going to do is take one side's knee and then take it towards
the other side's heel. So, let's position our feet where
we're going to be able to be able to do this. So, how watch
how I do this? I'm taking one side's knee inwards and
touching the other side's heel. What this is going to do is
cause one hip to go inward into internal rotation while the
other side goes into external rotation so you're working both
hips at the same time. That's why this exercise is so
wonderful. When you do this, you want to try to take both knees
down towards the floor as much as you can. What you want to do
from there is just hold this one comfortably for about two
to three seconds, come back up, and then just simply repeat on
the other side, but you want to do this one nice and slowly for
about 10 to 15 complete repetitions. While doing this,
also you may find that one side just doesn't have the
flexibility or it's a really a struggle to take the knee
downwards. That's where we're going to stop and make note of
that. What you can do is take the hand on that side, like
let's say my left knee doesn't want to go down all the way
into rotation right here. I'm going to press slightly
downwards my knee downwards towards the floor to get a very
good passive stretch but this should not cause any discomfort.
Hold this for about five seconds, relax and you can
repeat this just a couple more times, but go through all of
these motions and if you feel like one side needs a little
bit more attention, throw some more repetitions in there.
Always concentrate on the movements and areas that just
needed a little bit more. So, here is a wonderful hip pain
relief exercise. It's going to focus on hitting a lot of
muscles across the lower back, pelvis, hips, and also the
legs. It's known as a frog rock back and it really focuses on
two big instigators of hip pain which are the adductors inside
the leg right here and also the hip flexors. This one can be
done in bed or on a floor. Let's just start off on all
fours just like this. It's a very easy three-part process.
In the first part, let's tuck the chin towards our chest just
like this and then put our feet together. The next movement,
I'm going to take my knees and then slide them away from me,
directly away from me as much as I can. The more that we
slide them away, the more intense a stretch is going to
be felt inside the front part of the leg. That's the adductor
starting to fire. So, really focus on that. Once we feel a
very deep but comfortable stretch, from there, we're going to do our
rock back. That is just simply rocking our whole body, kind of
like taking our butt down towards our heels. This will
really intensify that stretch so only go to your comfort
level. Once we hit a very comfortable stretch, let's hold
this one for about 15 seconds Do nice, slow, controlled
breathing too. The more that you relax, the better the
treatment. From there, we're just going to come back up to
our starting position just like this. I want to focus a little
bit more into hip rotation at this point. So, I'm going to
lift my feet up just like this and then take my feet outwards.
The more that we go out, the more that you're going to feel
a turning motion into the hips and it usually feels really
really good. Hold this position for about five seconds. From
there, we're just going to relax and go back into that
starting position and the next part, we're going to do a
little bit more for the hip flexors by just rocking forward
this time. So, I'm just going to go with my body weight
forward as much as we can and this one you should definitely
feel more into the groin. You should also feel it into the
legs. So, go forward as much as you can. Do this for about 15
seconds. From there, we're just going to relax and then come
back up to our starting position. On the next
repetition, let's try to drive the knees out just a little bit
more to really activate those active or those adductors just
a tiny bit more. Always challenge yourself but you want
to do this nice and slowly this whole complete cycle for about
three to five repetitions and again, always stretch into it
just a little bit more to put more flexibility and mobility
into the pelvis and hips, and hopefully get some quick hip
pain relief. With this exercise, we're going to focus
on two other big instigators of hip pain which are a tight IT
band, or iliotibial band, and glute buttocks. This is a
two-part exercise that you can do in bed or on a floor. Just
start off on our back like this. Knees are going to be
bent, feet are going to be flat. What I'm going to do is
take one leg up and place the top leg's ankle over the bottom
side's knee. So, in this case, it's my left ankle resting on
the outside of right knee. Whatever side is on top, we're
going to use that leg strength to take the bottom side's knee
in the opposite direction. So, I'm using my left leg to rotate
my right knee in the other side's direction. Let's try to
keep our lower back and upper back flat as possible during
this exercise and also keep the bottom legs foot flat so don't
raise it up like this but the more that we go over, the more
that you're going to feel it really stretch into the outside
of the leg. That's the IT band starting to fire. Keep going until we
feel a very deep stretch and it's really activating across
the hip. Once we hit that point, let's hold this one for
about 15 to 20 seconds. From there, you can relax, take a
breather. On the next repetition, try to stretch into
it just a little bit more to fire everything but you want to
do this one nice and comfortably for about 3 to 5
complete repetitions. How we can focus a little bit more
into the glute buttocks is with a wonderful exercise known as a
figure four, or if you're into yoga it is known as a pigeon
pose. I'm going to modify it though that it'll target a
little bit more across the hip. So, let's just take one leg up
again. In this this case, I'm going to take my right leg. I'm
going to rest my right ankle over my left knee. So, the top
leg's ankle is going to rest over the bottom side's knee.
We're also going to keep the foot flat on the bottom side
again for this for kind of like a stable anchor point. The
movement from here is very easy. Whatever side is on top,
in this case, it's my right. I'm going to rotate my whole
lower body through the hips in the opposite direction and you
can take your hand too and pull over just a little bit to
intensify that stretch but the more that you go over, the more
that you're going to really feel it through the glutes
buttocks. You'll also hit a muscle called the piriformis
which if you're unfamiliar with the piriformis, can cause pseudo
sciatica which is not a good time. So, really focus on
feeling into the glute buttocks with this one. Hold it for
about 15 to 20 seconds, relax, take a breather, and then
repeat this three to five times and with both of these
exercises, what I would do is focus on doing them on both
sides to keep them in balance. So, without a doubt, if we not
only want to get rid of hip pain but also help prevent it
for good, we have to strengthen everything in and around the
hip. Here is a wonderful strengthening exercise that's
going to put a little bit more focus on to the glute buttocks.
I call this the wall kick. What I'm going to do is start off
with my body flush against a wall. The bottom side, I'm
going to keep that knee bent, push down into the floor, and
then take the foot right here, press into the wall for a
little bit more of a stability point. The top leg is going to
be straight just like this and you do probably notice that I
put a towel over my foot. That's to help take friction
out of this movement but you can just use thick socks also.
I'm just going to rest my head like this, try to keep my back
as straight as possible. The movement is very easy. Top leg
is going to be straight. I'm going to press with my heel
into the wall and then go up in an arc like this. The more that
we go up, the more that you're going to feel it activate into
the inner part of the leg pretty much all throughout the
leg, hips, and pelvis. Really focus on feeling it into the
hips and also the glute buttocks. Hold this right here
comfortably for about three seconds. You're just going to
come back down like this. Take a breather and then slowly
repeat this. On the next repetition, try to challenge
yourself by taking the leg up just a little bit more. Do this
nice and slowly for about 10 to 15 repetitions and when you're
done on one side, always switch to the other to keep them both
in balance. With this exercise, we're going to focus on
strengthening rotation of the hips. This is known as a knee
tap and it's very easy to do. I'm going to start off on a
floor just like this. Let's position our weight on the
balls of our feet. I'm going to straighten my arms, place them
off to the side right here so they're a little bit more than
our knee width. Kinda lean into it also put some on your
fingers right here for stability point. The movement,
what I'm going to do is bring one knee downwards towards the
middle like this. I'm not going to touch the floor. I'm
going to let the knee hover. This will cause us to really
engage those muscles into the hip. While the other knee then
goes outwards as much as we can. You should feel internal
rotation with the knee going towards the floor. The one
going away is going to go outwards into external rotation
of the hip. This can become very challenging. What we're
trying to do is build strength and stability throughout the
hips and pelvis. Hold this for about five seconds if you're
able to. From there, you're just going to come back up and
relax and then just simply repeat this on the other side.
Do this nice and slowly. You should really feel a lot of
those muscles engage but you want to do this for about 10 to
15 repetitions on both sides. From there, take a breather and
if you feel like you have a little bit more in you, you can
do this for about three complete sets. If you do want
to make this a little bit more challenging, you can take your
hands off and see if I can do this one. Put your hands into a
prayer position and then just slowly go down with one hip and
just tap it, come back up, and then just simply repeat on the
other side. I definitely notice that a little bit more of a
challenge on this right side, but go through these motions.
If you do feel like one side needs just a little bit more
tension, make note of that. Throw some more reps in. Always
target the spots and movements that need it the most. Here's a
great hip strengthening exercise that's also going to
build a lot of stability across the core muscles lower back,
hips, and pelvis. It's known as a door hip thruster because
we're going to go next to a wall or a door. Just lie on
your back like this. Hips and our knees are going to be in a
straight line, knees bent roughly at 90 degrees. Also, my
legs right here will be hip width apart. I'm going to use
my legs to drive into the door with my heels. I tend to wear
shoes with this exercise because I have more grip but if
you are worried about leaving marks on your door or your
wall, just use clean bare feet instead. Movement is very easy.
Just take your hands, place them on the hips like this.
We're thrusting our whole pelvis and hips upwards as much
as we can. You'll feel a lot activate into the core muscles,
lower back, glute buttocks, throughout the legs. Everything
around the hips and pelvis. You want to focus on really feeling
it into the hips. Hold this one for about three seconds. From
there, you're just going to relax, take a breather, and
then on the next repetition, try to thrust up just a little
bit more. Always challenge those muscles. You want to do
this nice and slowly for about 10 to 15 complete repetitions.
How we can take this one to the next level and focus a little
bit more on the inner part of the legs with the adductors is
to do a frog-style thruster. So, I'm going to put my feet
together like this. I'm going to press with my heels in with
each other and then take my toes outwards like this. This
will cause the knees to go outwards. Do this as much as
you can until you feel a comfortable stretch in the
inner part of the leg and also into the hips. From here, going
to do the same movement. We're going to drive into the door
with our heels and then lift upwards with our pelvis and
hips and you'll notice this really targets the inner part
of the thigh right here. So, focus on feeling it there and
also into the hips. Three second holds. You're going to
relax, take a breather, and then just simply repeat this 10
to 15 times. To challenge yourself more, just drive the
knees out with each repetition to really focus on firing those
muscles but I hope that this builds a lot of strength and
stability and gets rid of that hip for good. If the exercises
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