In this video, I'm going to show you how to instantly fix
hip pain off to one side. Stay tuned!
Hey, everyone. Doctor Rowe coming to you from SpineCare in
Saint Joseph, Michigan. In this video, we're going to go over
some great exercises that are going to focus on one-sided hip
pain. Let's start with one of my favorites. It's known as the
3D hip flexor stretch. It's going to target the front of
the legs into the hip flexors which are a big instigator of
hip pain but we're going to add a little bit of a twist to it
to focus on different movements and different muscles that
might be causing that hip pain. I'm going to be using something
sturdy like a foldable chair. You can use anything that you
like. I've seen people even do this on a staircase. I'm
going to start off by putting one leg up just like this. My
knee is going to be roughly at 90 degrees. Let's have very
good upright posture. I'm going to put my back leg right
here just a little bit further back making sure that my knee
is straight. I'm going to take my hands, place them on the
hips just like this. We're going to lean forward with our
body kind of like a lunge position. Keep going forward
while keeping this back leg straight at the knee. What
you're going to notices you're going to get a very deep
stretch into the front part of the straight leg. It feels
really good. That's the hip flexors starting to get a very
very deep stretch. Keep going forward as much as you can only
to your comfort level and let's hold this one right here for
about 20 to 30 seconds. From there, we're going to relax and
take a breather. Repeat this and on the next repetition, go
just a little bit deeper with that stretch. Always challenge
yourself to get a better stretch to relieve tightness
and tension out of muscles. You want to do this for about three
to five times. From there, let's throw some dynamic
movements in there to target different areas and hopefully
loosen that hip up even more. So, I'm going to get back into
that original position of going forward just like this. This
time around though, I'm going to pull my arms up like this
and then I'm going to twist my body towards the side of the
back leg. In this case, it would be my right. I keep going
as far as I can. What you'll notice is this really will help
open up the lower back, stretch different muscles, and it will
hit the hip just a little bit differently. Again, go for a
deep stretch. Hold this one right here for about 20 to 30
seconds. You're just going to relax, take a breather, and
then repeat this up to five times. I also will experiment
by going away from the hip just like this. Again, you'll notice
that it hits it just a little bit differently. So, go towards
the opposite side and notice if that does hit it a little bit
better. If it does, throw more repetitions in at that point. I
also like to focus on a little bit of a lean with this
exercise to target off to the side with the muscle known as
the quadratus lumborum or the QL muscle that's a big
instigator of back pain including causing issues with
the hip so let's get back into our original stance of leaning
forward like this what I'm going to do from there is put
my arms out in front of me like this overlap the hands put them
overhead and then I'm going to bend or tilt my body away from
the side of the straight legs so in this case I'd be tilting
towards my left. What you'll notice is this offers a very
deep stretch from the side right here into lower back into
the hip. Tilt as far as you can. Hold this one right here
for about 20 to 30 seconds. You're just going to relax,
take a breather, and then you're going to repeat this
three to five times. Go through all of those motions. If you
feel like one just targets the hip pain a little bit better,
make note of that. Always focus on the movements that offer you
the most amount of relief. From there, always switch to the
other side to make sure that you keep everything in balance.
Here's a great hip exercise that you can do daily first
thing in bed. We're going to focus on external and internal
rotation of the hip2 movements that become very painful with
things such as hip arthritis. Let's lay on our back just like
this. I'm going to start with external rotation or taking the
leg out like this to begin with with an exercise that's known
as the clamshell. I'm going to put my feet together and then
I'm going to slide my feet and heels towards my butt until I
feel an initial stretch right at the hips. From there, I'm
going to take my hands, place them on the inside of the legs
right near the knees, and then push down with my hands into my
knees. We're trying to take the knees downwards as much as we
can. When you do this, you're going to feel a very deep
stretch in the inner part of the leg into the groin and also
into the hips. Really focus on feeling it into that hip. Once
we hit a very deep but comfortable let's hold this one
for 20 to 30 seconds do nice slow control breathing also
from there you can relax and take a breather and then we
want to repeat this three to five times with each repetition
try to drive the knees down just a little bit more to get a
better stretch next let's focus on internal rotation of that
hip what I'm going to do whatever side that I'm having
pain let's say it's my right side I'm going to bend my knee
keep my right foot flat my left leg is going to come up I'm
going to place my left ankle right on the outside of my
right leg right by the knee. Press into it just a little bit
for a stable anchor point. We don't want this slipping. What
I'm going to do from there is try to keep my back as flat as
possible and I'm going to take this leg right here and then
twist my right knee towards the opposite direction. So, my left
leg is taking my right leg towards the opposite direction.
When you do this, you're going to feel a very deep stretch
start to happen on the outside of that right leg into that
hip. I really feel it into my right hip right now. I want to
go for a very deep stretch. Hold this one for about 20 to
30 seconds. I'm just going to relax at that point and then
I'm going to repeat this up to five times. Again, with each
repetition trying to stretch into it just a little bit more
but it's a good way to focus on external and internal rotation
and for good measure, I would try this on the other side just
to keep both sides in balance. So, here how we can fix
one-sided hip pain in a chair. This is known as a seated
figure four or pigeon pose. It's perfect for office workers
or students or anybody that has to sit for long periods of
time. Go to the edge of a chair. Whatever side that
you're having hip pain. Let's say it's my right side. I'm
going to take that leg, put my ankle over my left knee. So,
when I look down, it should look like a figure four. From
there, what I'm going to do is have very good upright posture
and put my hands right on my hips. I'm going to bend lean
forward and pivot through the waist. So, I'm not trying to
round my back with this one but instead, I'm going to pivot
forward through my waist through my hips. The more that
we pivot forward, the more that you're going to feel it in the
lower back, glute buttocks, and also the hips. Really focus on
feeling it through the hips. Once we hit a very deep but
comfortable stretch, let's hold this one for 20 to 30 seconds.
Do nice, slow, controlled breathing also. Let that
tension out. From there, we're going to come back up and take
a breather. Do this three to five times. With each
repetition, try to stretch into it just a little bit more to
target those muscles. From there, I like to put a little
bit more dynamic movements in there to focus on different
muscles and just opening up the hip a little bit more.
Hopefully, we'll get some more pain relief with this. I'm
going to go back into that original stretch of pivoting
forward but this time around, I'm going to put my arms
overlapping like this and then, I'm just going to twist away
from my hips. So, I'm just rotating my lower back upper
body to my left and this feels really good. I'm noticing that
it's opening up the hip just a little bit differently. Again,
I try to hold this one for 20 to 30 seconds. I'm just going
to relax, take a breather. From there, I'm going to go towards
the other side and repeat. You want to do this for about 3 to5
repetitions on both sides. Then, I like to target a little
bit more off to the side right here into that quadratus lumbar
muscle. So, this time around, I'm going to have very good
upright posture. Hands go back on the hips like this and I'm
going to pin pivot my body away from that side. So, I'm leaning
my body towards the left. When I do this, it feels really
good. A deep stretch on the left on the right side of my
body from my lower back going all the way down to the hip. I
hold this one for about 20 to 30 seconds. I come back up,
take a breather, and then I'm just going to lean towards it
at that point. I try to repeat this three to five times on
both sides. Go through all of those movements. If you do
notice that one just works better for you, Throw more
repetitions in at that point and I do recommend that if you
do it on one side, even if the other side doesn't hurt, do it
on that side just to keep everything in balance. So,
without a doubt, if we want to get rid of hip pain off to that
one side, we have to strengthen everything. Build a better
support system for our hip. Here's a compound exercise
that's known as a donkey kick via hydrant. I'm going to start
off on all fours. You can do this one in bed if your
mattress is firm enough but you'll probably find doing it
on the floor is the so I'm going to start off by just
raising up the painful side so in this case it's my right side
just lift the knee up just like this I'm going to take my knee
and then bring it up towards me like this engage the core
muscles you should already start to feel a little bit of
activation into the hip glute buttocks hold this for about
two to three seconds and then slowly bring the leg back like
this keeping it bent roughly at 90degrees and then raising it
up towards the ceiling that foot you'll really feel a lot
fire in the back in the glute buttock also around the hip and
legs. Hold this right here for about three seconds. From
there, you're just going to relax, come back down. The next
part is the fire hydrant. So, I'm going to lift up again and
then I'm going to just roll my whole body towards the side of
pain. So, if I'm having right-sided issues, I'm going
to lift up with my right leg, keeping my knee bend at 90
degrees and then turning my whole body up towards the
ceiling and this one right here really will fire into the glute
buttocks, really focus on it there because that will help
strengthen the hip I try to hold this one for about five
seconds from there I just relax and then take a breather and
then I'm just going to repeat this process just nice and
slowly always focusing on building strength and stability
through nice coordinated movements but I try to do this
about 10 to 15 repetitions on both sides and if you feel like
you have just a little bit more left in the tank you can throw
some more sets in you know upwards to two to three but I
do that when you're done on one side to switch to the other to
keep them both in balance. Here's another strengthening
exercise known as the hip wall slider. What I'm going to do is
add a little bit of a twist to it literally to focus more on
internal and external rotation taking it to the next level and
helping with things such as hip arthritis. What I'm going to do
is go next to a door or a wall. Make sure to wear thick socks
with this because it will reduce friction making this
movement a lot easier to do. Going to want to lay on your
side with the top side being the painful side facing up
towards the ceiling so in this case would be my left hip I'm
going to take my right knee bend it and then I'm going to
take my right foot and then press into the wall for a
little bit more stability you can rest your head on your hand
just like this the top leg we want to keep that knee straight
as possible during this exercise I'm going to then take
my heel and press into that wall from there I'm just going
raise my leg up while keeping it straight as far as I can.
When you do this, you're going to feel a lot activate into the
inner part of the leg groin. You're going to feel it in the
glute buttock and more importantly, right into that
hip. Really focus on feeling it into the hip. Once we can't go
any further, what we want to do is hold this right here for
about 3 to 5 seconds. From there, I'm going to slowly come
back down. Fight that resistance to work the muscles
just a little bit differently and then go back our starting
point from here I'm going to take it to the next level by
focusing on rotation of the hip so I'm going to take my foot
outwards almost like turning my whole leg outwards this will
put the hip into external rotation and then I'm going to
repeat this process you'll notice that it hits it just a
little bit differently so do that and then on the next
repetition I'm going to turn my foot inwards that whole leg to
put the hip into internal rotation and then I'm going to
repeat the process. This one's really tricky. My knee is
already trying to buckle but what I'm going to do is nice,
slow movements and I'm going to try to do this 15 complete
times or five times in each direction. So, straight, doing
it five times and then outwards and inwards five times, total
of 15 repetitions. If you feel like one movement, let's say
that just taking the foot out like this is the hardest one
and you feel a lot of weakness or tightness while doing this.
Focus on that just a little bit more because by focusing on
movements in areas that need it the most, you'll get better
results and when you get done with all of that, if you do
feel like you have a little bit more energy, you can throw
another set or two in. Just focus on strengthening those
muscles as much as you can and when you're done on one side, I
would recommend switching to the other just to keep both
imbalance. If the exercises helped, please support the
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