hey everybody it's Super Jo, and super Bear, and today I'm going to show you my
five-minute hip stretching routine. so let's get started.
so before we get started, if you haven't already, make sure you click on the subscribe button down
there so I can see your comments. so this five-minute stretching routine is going
to be in real time. so if you'd like to follow along with me you can. in general
if you see my videos, you'll always hear me say do the thirty second stretch
three times on each side. well for this one since t's going to be a five-minute
stretching routine, we're going to cut it down just doing the side that's injured
or hurting 30 seconds twice. so if you don't have a lot of time to do all of it
then five minutes is going to be enough. I always hear my patients say I just
don't have time to do a 30 - 40 minute routine throughout the day. well you
definitely should be able to have five minutes to do. so I'd rather you
hold the stretch for the full 30 seconds and shorten your reps. so we're gonna
start off with a 45 set of 45 second warm-up just to kind of get the hip
moving a little bit, and then we'll go into the stretch routine. so I've got it
set up on an app on my phone just to kind of help us make sure we're staying
on time. so the first one we're just going to start doing the warm-up. so you
can just do a heel slide to start off with. you don't have to do a certain
amount let's see this is just kind of getting that hip moving a little bit. so
it doesn't have to be anything too crazy, you know, maybe just five or 10 of them
just to kind of get moving. you can also even in a sitting position you don't
have to lie down. you can just start doing some really short straight leg
raises. so that's just going to get the muscle activating a little bit, get it
moving. this might be a little bit tougher for some people so you can do it
lying down, or you can just do a little bit that way. you can also just do kind
of a side to side. you can either keep your heel down and slide on your the
floor, or the the bed or the couch or you can pick it up a little bit. so the first
stretch is going to be a hip flexor stretch. so you're going to get kind of
into a lunge position. this is the one that I like the most. use a pillow
underneath it if you can, and all you have to do is tuck in your tail bone. see
how I'm rotating that hip so that hip flexor that comes all
way up here by just tucking in my booty? I'm getting that stretch through there
just holding that stretch. if you get to this position and your body's upright
you're not feeling a great stretch, you can get a little bit more, but that's all
you really need to do. so we're gonna go back into it second 30 second stretch.
now rotate tuck that tailbone in, and then if you need a little bit more keep
it tucked in and then just lean forward a little bit. so I'm getting a great
stretch right through there. so it doesn't have to be big. if you're not
tucking in your tailbone, you can get this far and not get a huge stretch, and
you might have seen me do it this way before, but also keep your back upright
so you can get a stretch doing this. but really tuck in that tailbone to get the
best. it's now doing a little 10 second break, and we're gonna come back down
sitting on the floor or your couch and we're gonna do a piriformis stretch. so I
like just doing the figure-four. so crossing over where my ankle is just
above the opposite knee. so if you look down it's kind of a figure four. and then
just slide your heel up or lean in a little bit to it. I kind of like doing
the sliding my heel up because then you can just get that nice stretch and not
have to worry about stressing out your neck or your back moving forward. so this
is for that piriformis or your glutes. it can be a glute stretch as well getting
that stretch right under there. so take a little break and then come right back
into it. so again if you're not feeling much of a stretch here, you can kind of
lean into it. but see how I'm moving my whole back? I'm not curling into it like
that, I'm bringing my whole back forward in a straight position, and now I'm
getting more of that piriformis and that glute stretch in there. so that's really
nice. just make sure it's not painful there's just good tension in there and
there's not too uncomfortable. so the next one is going to be a groin stretch.
there's a bunch of different ways you can stretch out your groin. the one I'm
going to work with you today is the butterfly stretch. so just putting your
feet out in front of you touching, and then slowly bring them in until you
start feeling a little stretch in the groin right there.
to add on to that, if this isn't enough, you can place your you know kind of
forearms elbows on the outside and push in. if that's still not quite enough,
again keeping your back upright, you can lean forward at your hips and you'll get
a nice stretch in there. so this is a really good stretch for that right in
the groin area which is in the hip area. so you really want those nice and flexible
as well. go back out give it a quick pause and come back in. and so sometimes
you might feel that you can bring it in a little bit more for that second
stretch. again if you want to push down with those forearms, if you want to lean
into it, I'm getting a really big stretch there versus some people might say curl
down like this, and I'm not even getting that much of a stretch versus keeping my
back straight and leaning into it a little bit getting that really nice
stretch in there. so the next ones are going to be lying down. so if you've got
a strap, belt, a dog leash, or something we're gonna do a hamstring stretch. so
just kind of put it around the ball of your foot and then lie down. keep your
leg straight and go up into the stretch like this. try not to bend that knee
that's the important part of getting the hamstrings stretching here, which come
all the way up to the hip the ischial tuberosities, those sit bones right there.
and they cross the knee - so they're crossing a couple joints, so you really
want to make sure you get a good stretch. if your knee is starting to bend a
little bit, come back down because you want that knee to be straight to get
that good stretch. so just come down, take a quick break, and then come back up. some
people like to put the other side down which you can that they say that gives
them a little bit more of a stretch. I like to keep the knee propped up when I
can because it takes a little pressure off the back, but again that's completely
up to you. it's really more important about keeping that knee straight and
locked out. if you want to add the calves into it a little bit, if you pull your
toes in towards you, that'll kind of activate those muscles and stretch those
out a little bit as well. and then so the last stretch you're going to be pretty
much in the same position, and we're going to go into an IT band stretch. and
so IT band stretch is the same setup up, except bring this leg
down. still keeping that leg straight when you come up, and feel a little bit
of tension. now you're gonna cross over this way. so the IT band is really a band,
it's not a muscle, and it comes up into the muscle that's called your tensor
fasciae latae or the TFL, and that comes all the way up to the hip here. so when
you're stretching your IT band, you're really probably stretching that muscle
more but IT band is such a common term now, when you say IT band stretch, that's
really what you're stretching. come down, take a little quick break, come back up, and
then stretch over. so again, that IT band crosses the knee down here, comes all the
way up, turns into that tensor fasciae latae, and comes up into the hip. so this
is a really good one to stretch for both your knee and your hip. and again that's
what the sometimes the controversy is about the IT band, are you really
stretching it, but you're really stretching that muscle belly up there.
just like the Achilles tendon attached to your calf muscles, so that's kind of
how that works. so there you have it. yes. so there was your five minutes
stretching hip routine. yeah you like that didn't you? made you sleepy?
if you'd like to help support my channel, make sure and click on the link up there,
and don't forget to subscribe, Where Bear? over on the side down there.
and remember be safe, have fun, and I hope you feel better soon.