hey everybody it's doctor jo and precious princess remy,
and today we're going to show you 10 exercises for hip stiffness. so let's get started.
so when you're doing exercises the number of reps and frequencies
you just, i know it's so tiring, really depends on how long you've had it, what you have,
and how your body reacts. so it's different for everybody, and i have a video for that. i know. so
if you want to check it out click on the link up there. so exercise number one is glute sets. you
really want to strengthen your glutes. they have a lot to do when you have hip pain or hip stiffness,
so you really want to get those strong to help stabilize your hips. for glute sets you can lie on
your stomach or on your back. you're just simply going to squeeze your butt muscles and hold it.
so number two is hamstring sets. so hamstrings, yes,
are also attached to your hips. so this is a good one to strengthen it as well. and we're starting
out with a little bit of exercises working up to harder exercises. for a hamstring set,
bring up your knee and place your heel on the ground. you're going to push
your heel directly down to fire those hamstrings. so pushing down and hold
and then relax. number three is a supine straight leg raise. and that's just lying down doing a
straight leg raise. these are great for your hip flexors and general hip strengthening. for supine
straight leg raise lying on your back, prop one knee up and then the leg you want to strengthen,
put it straight out and pull your toes up towards you to lock out your knee. keep that knee nice and
straight ,and then just lift your leg almost equal to the other side, and then slowly come back down.
number four is hip abduction. i know. in side lying. so again this is working those
outer hip muscles and it really helps when you have a stiff hip.
for hip abduction in side lying, the leg you're going to exercise
is going to be on top. you can slightly bend the bottom leg for comfort, but keep the top leg in
a straight line. pull your toes up tight, and just bring it up, and then control it coming back down.
number five is hip adduction, a d. and so this works your inner thigh muscles, and this is side
lying. for hip adduction in side lying, the leg you're going to work is going to be on the bottom.
take the top leg, you can either put it in the back or in the front whichever way is
more comfortable. pull up your toes on the bottom to lock out your knee,
and then just bring your leg up trying to keep it in a straight line with your
body. number six is prone hip extension when you're lying on your stomach. and
again this is working those glute muscles and those hamstring muscles.
for prone hip extension, lie on your stomach and then pull your toes up towards you to help lock
out your knee. you don't have to lift very high, but try and keep your knee locked out the whole
time.
number seven is prone hamstring curls. so the hamstring again is good to strengthen.
this is on your tummy and this is just working those hamstrings. for hamstring curls in prone,
lie on your stomach and then just bring your heel towards your bottom,
nice and controlled, and then slowly coming back down.
number eight is a prone hip extension with your knee flexed. so this focuses a little bit more
just on the glutes. for prone hip extension with knee flexion,
lie down on your stomach and bend up the knee of the side that you want to work.
lie down all the way, and try not to move your hips, and bring up your whole leg.
number nine is a seated hip flexion. so now we're getting in a seated position,
and so this works those hip flexors a little bit more. for seated hip flexion, make sure your
back is nice and straight when you're doing the exercise. just bring your knees straight upwards.
and number 10 is a squat at a chair, and so now we're getting a little bit more working
those hip muscles especially those glutes, those hamstrings, to get them a lot stronger to help
with that hip stiffness. for squats with a chair, use the chair as a target. step just a little bit
away from the chair because you're going to stick your bottom back and bring your chest forward
so your knees don't go in front of your toes. so squat back. just touch the chair and come back up.
oh i know, so there you have it, those were 10 exercises for hip stiffness. if you'd like
to help support my channel, where yeah click on that link up there. and don't forget to subscribe
where, yep, down there. and remember be safe, have fun, and i hope you feel better soon.