oh hey everybody it's Doctor Jo and Remy in her Remy socks, and today I'm going to
show you five seated hip exercises in real time. so let's get started.
And before we get started, if you haven't already, make sure and click on the
subscribe button and make your subscription public or let me know that
you've subscribed because I always respond to my subscribers. so this is
going to be a little bit more than a five minute exercise routine, but that's
going to be about what it is. and I'm gonna start with the warm up first and
tell you more about it. but you'll need a resistive band. it doesn't have to be
a loop band, but that that's a good way to do. and then a ball, or a yoga
block, or something that you can squeeze into. you can even just fold up a pillow.
so let's start with the warm up first. it's just gonna be about 45 second warm
up, and we'll just start with kind of like a seated March or a hip flexion to
get those muscles loosened up. so for the exercises we're gonna do 30 seconds, take
a little break, and they do know another 30 seconds. and then a little bit a
longer break in between the exercises. so these instead of counting the reps we're
just gonna do it timed. so then you can also just do some kick outs, or long
arc quads. that's going to get your knees and your hips as well because a
lot of those muscles the attached to the knees, come all the way up to the hip. so
then you can also just do some rollouts of the hips just to get them going. so
the first one we're going to start is a resistive hip flexion. so I'm gonna put
my band around my feet and spread them out about hip width apart. I'm just gonna
start bringing my feet up. but the goal is not to have the band pull you in. so
you want to come straight up with that leg and if you feel like it's coming in
a little bit like that, your resistive band is probably a little bit too much.
so if you can't keep your feet about hip width apart, then it's probably too much
resistance. so I'm just going at a steady pace. you can go a little bit slower if
you want to. we're taking a little bit of a break before we start again. so you
don't have to go as fast as me. you can go slower, but try and control the
movement, so you're really controlling that band. if
you're coming up and then plopping back down like that, you're not really doing
the exercise correctly. and if you're going too fast and just using momentum,
you're not really doing it either. so you want it to be a pretty consistent
movement throughout the whole time. so just getting that nice working of those
hip flexors in the hips. so this one's really good. I like it especially if you
have to sit a lot. working those muscles so now with the long break. while you're
taking a break, you're going to move the band to just above your knees, and now
we're going to work the the hip abductors and the rotators a little bit.
so this is almost like a clamshell. so we'll do one side for the 30 seconds.
you're just rolling that knee out almost like if you're lying down doing a
clamshell or hip abduction is sometimes what I call it, but using the resistive
band. so same thing controlling that band. I'm not doing this. I'm going nice and
smooth. I'm not letting the band control me, I'm controlling it. and just kind of
rolling out. you can bring your foot up like I'm doing, you don't have to keep the
foot down. so a little break in between, and then we'll go to the other side. so
again sometimes doing time versus number of reps is a little bit better because
you can go at your own pace. so now this time I'm just rolling it out again. so
nothing wild and crazy, just getting that nice smooth movement. if you feel like
it's jerking a little bit like this when you're going back and in, again that's
probably a sign that your muscles are fatiguing and that you probably have too
much resistance. you really want to be able to control that whole movement in
there. so now we're going to switch and while we're taking a break, we're gonna
get either a ball, you could use a pillow, if you've got a yoga block that works
great, and just place it in between your knees. so with this one you're just gonna
do a squeeze and hold. so I'm pushing into the ball right now getting my hip
adductor, those groin muscles. this one maybe
just hold it for three to five seconds, and then relax, and then squeeze in again.
so this one is kind of almost like what we would call an isometric hold where
you're squeezing the muscles, but you're not really moving it a whole lot. so you
can start off with maybe just two or three seconds and then kind of work that
hold up to maybe even ten seconds. so take a little break now in between. but
when you first start off, don't push with a hundred percent
because you might really irritate those muscles. I'd start with even just thirty
to forty percent. so let's go again. so I'm squeezing in holding it for about
that three to five seconds, maybe even a little bit less, I'm relaxing for a quick
second and then I'm pushing back in. you should really feel it on those inner
thighs on the inside there. again it shouldn't hurt. it should just feel like
you're working those muscles. and so that's a nice way to get those exercises
in without having to do big huge movements. and you can do it sitting in a
chair, do one more quick one. so then the next one is we're going to do internal
and external rotation. so the band's going to go around my feet. so we'll
start off with internal rotation of the hip which is the foots actually going
out. so you're getting that internal rotation at the hip. so I'm turning my
foot out and coming back in. so again this motion doing that and I can feel
that my hip rotating in and out is really working it when you control it. if
you're just going fast, I'm not really working it. but if I'm going slow and
really rotating that hip, I'm gonna feel that exercise in the hip. so now we'll go
to the other side after a quick little break here. and you don't have to go out
as far as me when you're first starting. if you just want to do a little kick out
like this, that's fine. you can also put place your foot down and then come back
up, but if you want to make it harder, don't put your foot down. so you're
rotating it coming back in without putting your foot down. but sometimes the
this is harder than it looks, so you might have to place it down and then
bring it up and reset it back in. so play around with that a little bit. if you
have to modify it, that would be putting the foot down and then coming back in. so
the last one is going to be external rotation of the hip which is actually
bringing your foot up almost like you were crossing your leg into a figure
four. so this one's a little bit harder with the band, but same kind of concept
where you're getting that resistance so this time I'm coming up almost like I'm
trying to place that foot on top of my knee, crossing that leg. and so now I'm
getting that external rotation of the hip. and so same thing slow controlled
movement. it doesn't have to be anything crazy, but it's almost like I'm just
gonna go oh okay but not really stopping it up there. again to modify it, if you
need to take a little break and then slowly come down, you can. but you really
want to try and control that band as much as you can. so this will be the last
set on the other side with the thirty Seconds, and again you don't have to come
all the way up to your knee. if you need to modify it a little bit you can just
go to here as soon as you feel some resistance in that band. or if you need
to do it without the band it's still getting that movement that external
rotation of the hip, and then just each time work up a little bit more, a little
bit higher. if you need to make the loop bigger if you just have a regular strip
of band you can make the loop a little bit bigger so there's not quite as much
resistance in there, but really trying to get that rotation there's that external
rotation of the hip in there. Yeah, so there you have it. those are my five
seated hip exercises. if you'd like to help support my channel, make sure and
click on the link up there, and don't forget to subscribe by clicking down
there. and remember be safe, have fun, and I hope you feel better soon.