This video, I'm going to show you how to fix your hip pain
in a very easy to follow, step-by-step guide. Stay tuned.
Hey, everyone. Dr. Rowe coming to you from SpineCare in
Saint Joseph, Michigan. In this video, we're going to go over
easy exercises that can give both quick and long-lasting hip
pain relief. A big cause of hip pain comes from tightness and
weakness in the muscles that help support the hips. This
includes the glutes and the hip flexors. To make any relief
easy, I'm going to break the video up into a step-by-step
guide that's going to help lengthen and more importantly
strengthen these muscles but these exercises also will help
put a lot of good back into the hips and relieve symptoms
caused from hip arthritis. All of these parts are different
but they are meant to work together and hustle in order.
So start with the first one and then work your way towards the
last. As a bonus, all of the exercises can be done at home
require no special equipment and you may find give quick hip
pain relief even within 30 seconds. So, let's get started
and fix your hip pain right now. So, let's begin by warming
up the muscles that help support the hip. This one is a
really important step because we're going to bring blood flow
in, increase circulation, loosen those muscles up, and
just make it less likely that we irritate them later on
through exercises. Here's a really easy one that you can do
in bed or on a floor. Just start off lying flat on your
back, knees bent like this, feet flat. We're going to do
what is known as a windshield wiper because the movement
makes a windshield wiper. So, my legs are going to be roughly
hip width apart. During this exercise, you want to tighten
your core a little bit and your back is flat as possible. All
the movement is going to come through our hips. So, just
start off by turning your knees towards one direction all the
way down as much as you can until you feel a really deep
stretch forming over the lower back, hips, and more
importantly into the glutes. It should feel like a really deep
stretch over the hips themselves. What we're focusing
on is internal and external rotation with this exercise.
So, it's a really good hip opener. Once you can't go any
further and feel that deep stretch, you want to hold this
right here for about 3 seconds. You're going to relax and then
you're going to repeat it on the other side. Do this one
nice and slowly for about 10 to 15 repetitions in both
directions and with each repetition, try to build into
it just a little bit more. The second part we're we're going
to focus on is targeting the hip flexors right here on the
top part of the leg. A lot of people are used to the knee to
the chest exercise but with this one, what we're going to
do instead is against that movement. So, have your knee
bent roughly at 90 degrees. Take your hands right here, put
them right on the top of the knee. We're going to take this
knee and drive it towards our chest but we're going to resist
against it with our hand. As you do this, you're going to
feel a ton of muscles on the top part of the leg start to
fire. This includes the psoas and the hip flexors. Push into
it as much as you can. Hold this one comfortably for about
three seconds. You're going to relax and then repeat this
one10 to 15 times and and you're just going to switch to
the other side and repeat. So, after we have the muscles
warmed up, we're going to move on to the most important part,
strengthening exercises. Without a doubt, if you want
long-lasting hip pain relief, you have to make everything
stronger that helps support it. I'm going to go over two
different exercises that are going to hit different muscles.
With the first exercise, we're going to focus more on anterior
chain muscles. That is core muscles, pelvic, and also the
hip flexors. With the second one, going to focus more on
posterior chain that is hamstrings on the legs glutes
and also the lower back so it's really important that we focus
both on the front and the back this first one is known as a 3D
dead bug and again this one's going to target more those hip
flexors so this one can be done in bed or on a floor just start
lying flat on your back what we're going to do is bend our
knees roughly at 90 degrees knees straight upward towards
the ceiling I like to start off by tightening my core muscles
it's kind of like taking your belly towards your spine and
then also squeezing the glutes. From there, the movement is
very straightforward. We're just going to lower one leg
down just like this straightening our knee. The key
with this exercise though is not to let the leg or your foot
touch the bed or the floor. Just let it hover slightly
above. In this position, you're going to feel a ton of muscles
firing. I really feel it into my core and also on the top
part of the leg. Hold this one comfortably for 5 seconds.
You're going to relax and then repeat it on the other side.
You want to do this one nice and slowly for about 10 to 15
repetitions in both directions. From there, if you feel like
you have a little bit more energy, you can always throw in
another set or two. If you want to take this one to the next
level and target some more muscles including the glutes,
let's add a dynamic threeD component into it. So, as we
lower our leg, what you want to do is turn your foot inward as
much as you can until you feel those muscle around the hips
start to fire. From there, we're going to take our leg
right here and sweep it inward as much as we can. Again,
you're going to feel a tongue fire around that hip. Hold this
one for 5 seconds. You're going to relax and then what you're
going to do is the opposite direction. Turn your foot
outward as much as you can and then sweep your leg outwards.
With this one, you should feel a lot more in the inner part of
the leg right here. Again, a five-second hold but give that
one a try and do it on both sides to keep everything
imbalance. So, moving on to the second exercise, we're going to
do what is called the planking bridge. This one is going to
target more of our backside. To get into position, we're going
to lie on one side. Doesn't matter which one because we're
going to do it on both but you want your body in a nice
straight line, knees bent at 90 degrees. You want to support
your upper body on your forearm just like this but the movement
is very straightforward. Let's tighten our core to begin with
taking our belly button towards our spine and then squeezing
our glutes to activate those muscles. From there, we're
going to take the top part of our hip and drive it upward
towards the ceiling. You really want to focus on moving through
your hips and pelvis with this one. The more that you go up,
the more that you're going to feel a deep activation of
muscles off to the side, the obliques going into the hips
and the glutes. Hold this one comfortably for 5 seconds.
You're going to relax and then repeat this one 10 to 15 times.
With each repetition, try to build into it just a little bit
more and then from there, if it feels like you have a little
bit more energy, you can always throw in another set or two and
then, just switch to the other side to keep everything in
balance and the second part, we're going to focus on the
bridge which is going to target more into the legs, the glutes,
and the lower back. This is one of my favorite exercises. So,
start off lying flat on your back. Legs roughly hip width
apart, knees bent, feet flat. Again, let's tighten our core
muscles and squeeze our glutes. You can take your hands and put
them off to your side or put them on your hips but the
movement very easy we're just taking our hips and driving
them upward towards the ceiling trying to get a nice straight
line from our knees to our hips to our shoulders if you're
unable to get into this position because the tightness
pain or weakness like let's say you can only go up an inch do
the best you can over time hopefully you'll gain strength
and flexibility to get into this position but I feel a ton
of muscles starting to fire again lower back glutes right
here, and then the hamstrings. Hold this one for 5 seconds,
relax, repeat it 10 to 15 times and with each repetition, try
to build into it just a little bit more. Again, if it feels
like you have a little bit more energy, throw in another set or
two. So, let's take the bridge to the next level to target
some more muscles including the hamstrings right here. So, with
this one, let's get back into our bridge position but then,
this time around, point your toes upward and drive your
heels downward into the bed or the floor and then walk out
very slowly. You'll really feel it in the back of the leg. So,
give that one a try for a couple of repetitions just to
help strengthen the legs a little bit more. You can also
do what is called the clam shell which is going to target
the hips and the glutes just a little bit more. With this one,
we're going to put our feet together and then take our
knees right here and drive them outward as much as we can until
you feel a really good stretch forming in the inner part of
the thigh towards the groin. Once you feel that, the
movement is very similar. You're just driving your hips
upward towards the ceiling like that bridge exercise but you'll
just feel the muscles around the hips get hit just a little
bit differently. Five-second hold, relax. You can do that
one10 to 15 times. In the final part, we're going to focus on
stretching. Stretches are really good to do after
exercises because they'll keep the muscles loose and also help
avoid soreness but with stretching, you can pretty much
do it throughout the day anytime that you need quick
muscle tightness and pain relief. I want to show you a
combination stretch that's going to target a lot of
muscles associated with hip pain. The first one is called
the 3D hip flexor stretch. It's going to focus more on the
psoas and the hip flexors on the front part of the leg. You
need a chair that is going to be sturdy. Hopefully, one
without wheels but you can also do this in front of a
staircase. So, start off with very good upright posture. Put
one foot up on that stair or the the other leg is going to
go straight behind you like this. What I'm going to do from
here is a lunging motion. So, I'm just going to lunge
forward. The more that you lunge forward with your body
weight, the more that you're going to feel a deep stretch
forming on the back leg right over the front part. So, once
you feel that, you're going to hold this position right here
for about 20 to 30 seconds. Relax and then try to repeat
this one three to five times and with each repetition, try
to build into it just a little bit from there switch to the
other side to keep everything in balance but let's take this
one to the next level by now putting some dynamic movement
in there to get that 3D component so let's get back
into our original stretch like this but put your arms out in
front of you kind of like a genie position what you want to
do is move through your waist and rotate towards one side so
I'm going towards the side of the front knee right here
you're going to feel the muscles in the back and also
across the hip get hit a little bit differently. So, give that
one a try. You can also rotate in the other direction. So,
away from the side right here that is in front. So, give that
one a try too. If any of em give you more relief at that
point, throw some more repetitions in. Another one
that I like to focus on is a side lean tilt which is going
to target a muscle called the quadratus lumborum which runs
pretty much from the bottom of the ribs to the hips. This one
right here is highly associated with one-sided low back pain
and hip pain. So, let's have very good upright posture.
Let's get back into our original stretch but this time
around, whatever side that is in front right here, what I'm
going to do is put my arm above my head like this and then tilt
my body away. You'll feel a deep opening stretch. Again,
focus on feeling it from the bottom of the ribs to the hip.
20 to 32nd hold. Relax. Try to repeat this one up to three to
five times and then switch to the other side to everything in
balance. So, let's move on to the second part of the stretch.
The second part of the stretch is called the 3D figure four.
It's going to target more across the glutes and into a
muscle called the piriformis. Again, we can use our sturdy
chair for this one or you can sit on a staircase. So, have
very good upright posture. Whatever side that you're
having pain, let's say it's a lot on my right side. Let's
take that side's ankle and place it over our other side's
knee. So, when you look down, should look like a figure four.
If this position is very painful to get into. What you
can do instead is straighten the other side's leg, put your
ankle over your shin and grab your pant leg or in front of
the ankle and then slide your ankle upward into position just
like this but what we're going to do is try to actively engage
that glute muscle to begin with. So, instead of pressing
into it like this, what you want to do is just press the
knee downward towards the floor until you start to feel that
muscle start to fire and then hold this position right here
during the exercise. From there, you're going to take
your arms like this, cross them over your shoulders, and then
simply pivoting forward through your waist, go forward. So,
taking your chest downward towards the floor. When you do
this, it's really going to intensify that stretch into the
glutes. So, only go to your comfort level. Hold this one
comfortably for 20 to 30 seconds. You're going to relax
and then you're going to repeat this one three to five times
and with each repetition, try to build into it just a little
bit more and then from there, you're going to switch to the
other side to keep everything in balance. Let's take this one
to the next level by now putting some different motions
in there to get that dynamic movement in there and hit those
muscles just a little bit more. So, very similar to that first
part, what we're going to do is pivot forward again but this
time around, we're going to rotate towards one side. So,
with this one, I'm going to rotate away from the side of
pain and see how that feels. You can also rotate towards the
side of pain. See how that feels. If any of those
positions offer you more relief, throw some more
repetitions in at that point. You can also focus on targeting
that quadratus lumborum. What we're going to do this time
around though is have very good upright posture so we're not
leaning forward and we're just going to tilt away from the
side of pain. Focusing on feeling that stretch from the
bottom of the ribs towards the hip. 20 to 32nd hold, release
it. You can do this one three to five times but go through
all of those motions and if any of them help you out a little
bit more, throw more repetitions in and I hope that
gives you very quick hip pain relief. If the exercises help,
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