hey everybody it's Doctor Jo and Bear, and today I'm going to show you the top ten
hip stretches. so let's get started.
So usually with general stretches you want to hold the stretch for 30 seconds and do it
three times each side if you're going to do it on both sides. I always recommend
doing it on both sides because usually if you only have an injury on one side,
you're compensating on the other side, so it probably needs some stretching as
well. number one a pelvic tilt. so pelvic tilts can be an exercise and
it can be a stretch. this is a great way just to start loosening up those hip
muscles. so it's maybe not technically a stretch, but I really like to start off
with it. for a supine pelvic tilt, lie down on the ground with your legs
propped up feet flat on the ground and imagine that you're trying to squish
your hand. it goes underneath you. so push down rotate the hips and come back up.
number two. the butterfly stretch. this does a great job of getting those
adductors on the inside the hip or the groin muscles, and when those are tight
they can cause a lot of hip problems. for the butterfly groin stretch, put your
feet together and let your knees drop out to the side.
keep your back straight and lean forward while pushing your elbows down on your
thigh. if you need more of a stretch bring your heels in. number three. the cat
dog stretch. of course this is gonna be one of my favorites because it has the
word dog in it, but it does a really good job. cats too. of course of getting those
hips moving again and stretched out and it feels really good on the lower back
as well. for the cat dog stretch, get on all fours. you're gonna arch your back
like a cat and tuck your chin in, and then drop your back down and pick your
head up.
number four. the glute figure four stretch. so this one's really good for
your glutes. it's good for your piriformis, all those muscles around the
hip. stretching those out is really going to make it feel a lot better. for a glute
figure four stretch, take the leg of the side that you want to stretch and cross
it over the other leg where you're making a figure four then lean forward
and hold the stretch.
number five. a hamstring stretch in long sitting or when your legs are out in
front of you. hamstrings are always important to stretch they're connected
to that pelvis or those the hips, and if you get those stretched out, it's going
to feel a lot better. for a hamstring stretch in long sitting, put both legs
out in front of you. then bring the leg you're not going to
stretch up towards your side. keep your foot pulled up towards you to help lock
out your knee. try and keep that knee straight the whole time. you're going to
go forward at your hips but try not to curl your back, just move at your hips
with your back straight and hold that stretch.
number six. so a hip flexor stretch in the lunge position. if you have some knee
problems make sure you put a pillow underneath the knee that's on the ground
just to protect it a little bit, but this is probably my favorite way to stretch
out the hip flexors. for a hip flexor stretch in the lunge position, the side
that you want to stretch is going to stay down. bring the other leg forward so
you look like you're in a lunge. keep your upper body nice and straight, so not
leaning forward, but keep it up and then lean forward with your hips until you
feel a stretch through there hold that stretch.
number seven. IT bands stretch with a strap. so the IT band is on the outside
of the hip, and a lot of times this one has forgotten to stretch, so people don't
think about stretching this one but when it's tight it can cause a lot of
problems in your hips and your knees so don't forget about this one. for an IT
band stretch in supine with a strap, you can use a belt or a dog leash if you
have one. put it around your foot anywhere that's comfortable. keep your leg
as straight as you can, locking out that knee and then dropping
your leg over to the side until you feel a stretch through here. hold that stretch.
number eight. quad stretch in prone or on your stomach. again using a strap to
stretch this out is the best way if you don't have a strap you can grab it with
your hand, but if you're on your stomach it helps keep your leg in a neutral
position and when you're stretching out your quads you don't want your thigh to
come forward, you want to keep it straight down. for a quad stretch in
prone, lie on your stomach. take a belt or a dog leash. and wrap it
around your ankle then pull it over your shoulder and pull until you feel a
stretch. then hold that stretch..
number nine. a prayer stretch or the child's pose. this is really good to get
some great motion and stretching out your hips. it's really comfortable it
kind of helps relax your whole body and it's a great one to do. for the prayer
stretch, start off sitting on your feet and then you're going to push your arms
straight out in front of you on the ground, holding the stretch.
number ten. a QL stretch or your quadratus lumborum, that's the muscle
kind of in the back here. it's another one that people forget about a lot, but
when you get it stretched out it feels really good and it helps loosen up your
hips. for the quadratus lumborum or ql stretch, take the side you want to
stretch and bring your arm up and over and at the same time take the other arm
down and across. so is this motion, and hold that stretch.
so there you have it. those were your top ten hip stretches. if you'd like to help
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and remember be safe, have fun, and I hope you feel better soon.