So does your hip feel out of place and it's causing pain discomfort or other
issues? In this video, I'm going to show you some really easy ways to pop your
hip back into place for instant relief. Hey everyone, Dr. Rowe here at SpineCare in
St. Joseph, Michigan. I'm going to go over two exercises that will fix a hip that
is out of alignment. They're really easy to do, don't require any special
equipment, and can be done in the comfort of your own home. Why these exercises are
so effective is due to helping reset the ball and socket joint of the hip. It's a
type of joint in which a ball shaped surface of one rounded bone fits into a
cup-like depression of another bone. This allows for a lot of movement in many
directions, but also requires a strong support system of soft tissues like
cartilage, muscles, and tendons. That's why a lot of hip pain comes from soft tissue
injuries. Here's a key point: your hip range of motion depends on proper
movement of the ball and socket joint. If the soft tissue is strained, it can cause
tightness and less range of motion. Also, the smooth glide of the hips can be
impacted, leading to a pop or crack sensation when you try to move it from a
locked up position. So again, think of these exercises as resetting the hip
joint, helping to release tension on the soft tissue supporting the hips and
repositioning the ball onto the socket. This should help you have more overall
movement in the hips, less tightness and dull achy pain, and less of those popping
crack sounds. Let's get started and get feeling better right now.
So the first exercises we can do in a seated position, in a chair. It's going to
focus on all the motions of the hip to hit it at all possible spots. So the
first position that we're going to do is we're going to take our hands and we're
going to put them on the outside of the knees. From there, you're trying to drive
the legs outwards into your hands, and you're going to fight it, and this right
here is an isometric exercise that puts a lot of external rotation into the hips.
Actually, I just felt my hip right there release! So just keep pressing into it, to
your comfort level, hold that for about five seconds, relax, and then keep doing
it for about three to five times. For the next one, we're going to do the opposite.
We're going to fight internal rotation, so that is bringing the knees
inwards. We're going to crisscross our arms, put them on the inside of the knees
and then fight again. With this one right here, same thing, five-second holds
relax, and then keep doing it for about three to five times or until you feel
that hip joint finally release. So for this last one, we're going to bring the
knees back towards us, but we're going to take our hands and then place them on
the top and then fight that. So you're trying to bring the knees back towards
you, while you're fighting against it with your hands, and then you're just
going to switch in-between both sides, and again, just keep doing it until you
finally feel that hip joint finally release. So this is probably my favorite
way to self mobilize, pop, crack, or release that hip joint.
All you need is a broomstick. So we're going to start off by laying flat, we're going to
then lift one leg up towards us and then put the broom handle (or stick) in between
the legs. The leg that is closest to you is going to push away, while the leg that
is furthest away (that's behind the stick) is going to come back towards you.
So just like this, and just hold it for a couple seconds. From there, relax and then
do it about three to five times, then alternate the legs. So we're just going to
put it just like that, and then do the same thing (and really
giving it a good fight). So this is the really important step: just like the
previous exercise that we did, we're going to crisscross the arms, lift the legs
towards us, put the hands in-between the knees and then drive them together and
we're going to fight against it with our hands. Oh geez, I just got a really good
pop right there! That's the movement, and the odds are, with this part, you're
going to get a really good pop or release into that hip joint. So I really
hope that it gives you some instant relief, give it a try.
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