in this video i'm going to show you how
to self-pop your hips for instant pain
relief stay tuned
hey everyone dr roe coming to you from
spinecare in saint joseph michigan
in this video i'm going to go over easy
effective self mobilization or self
popping techniques
for your hips all of these exercises hit
the hips just a little bit differently
so go through them all
and take what is most effective at
getting more range of motion
more self mobilization out of your hips
as a bonus all of these exercises can be
done at home
and may give quick pain relief even in
as little as 30 seconds so let's get
started and self pop the hips
right now so here is a really easy hip
self mobilization technique that you can
do in bed or on the floor
i like to call this one the hip smasher
it's a two-part exercise
and the first part what we're going to
do is known as the butterfly smash
so i'm going to take my legs i'm going
to put my feet together like this
and then i'm going to keep the feet flat
on the bed or the floor
this will start to put the hips into
external rotation that is taking it
outwards
what we want to focus on is taking the
knees right here and then just
winging them out as much as you can let
gravity take them
you can put your hands behind your head
like this or use a pillow too if you
need that for your neck
but you just want gravity to take it
hold this for about
30 seconds you're going to feel a very
deep stretch into the hips
inside the legs into the groin from
there what i'm going to do is then on
the next repetition go into a passive
stretch with it
so i'm going to take my hands like this
put them on the inside of the legs
and then press into it to cause more
external rotation into the hip
and this becomes a great stretch this
should not cause discomfort if it does
please back off a little bit
to the point where you only feel a good
stretch you want to hold this one for at
least 20 seconds but work your way up
longer 30 seconds if you're able to
you're just going to relax and then
repeat this up to five times with each
repetition
drive the knees down a little bit
further take your hands and press into
it because it's only going to put more
motion
into the hips to hopefully get them to
self pop
on the second part let's focus a little
bit more on internal rotation that is
bringing the hip inward
i'm going to be using just an average
hand drying towel
whatever side that we're focusing on
let's put the towel on the outside of
the knee the foot is going to be flat
the knee is going to be bent just like
this
i'm going to take the other leg and then
place the ankle on the outside of that
knee
press into it for a stable anchor point
the goal with this one is to take this
leg right here the one with the ankle
on the knee to drive inwards
like this so what i'm doing is rotating
my leg like this
inwards and this is going to cause the
hip to go into internal rotation
and i really feel it on the outside of
the hip with this stretch you want to
focus on feeling it into the hip so
drive that over as much as you can
until you get a very comfortable stretch
let's hold this one for 20 seconds
relax take a breather and then repeat up
to five times with each repetition
go a little bit more with it because
it's only going to put more motion in
there again to hopefully get that hip to
self pop
or to self mobilize this hip self
popping technique is known as the stick
method
because i'm going to be using a large
beat up broomstick but you just need
something long and sturdy a pvc pipe
works
if you don't have any of that go out in
the yard and grab a big stick
we can do this one in bed or on the
floor just lie on your back if you need
something for your neck just place a
pillow underneath for extra comfort
but what i want to do is start off with
my knee at about 90 degrees
i need a stick long enough that i could
grab on one end place it behind the knee
and then hook on it with my foot and
toes just like this
that way we have a nice lever that we
can really do nice slow controlled
motions
this exercise is a two-part one so in
the first part i'm going to focus a
little bit more on rotation or twisting
motions of the hip to get it to
self-release
let's just start off by grabbing the end
of the stick placing the knee at 90
degrees and then
twisting it out like this so i'm taking
the end of the stick and just going out
with it
you're going to feel a lot of good
rotation external rotation into the hip
a lot of muscle soft tissue is starting
to fire only
go to your comfort level once we hit
that great stretch let's hold this right
here for 20 seconds
from there you're going to relax and
then you're going to repeat this
up to five times this right here you
want to challenge yourself with each one
to go out just a little bit further to
get that soft tissue stretched out
because you might find
that it gives that sudden pop crack or
self release
on the next one what i'm going to do is
then internal rotation so i'm going to
bring the stick inwards like this
and you're going to feel the muscles get
hit just a little bit differently so
again focus on doing about 20 second
holds for five repetitions
and challenging yourself with each one
to just drive in a little bit further to
get everything stretched out
in the second part i'm going to be doing
what is known as a push pull
so i'm going to take the stick and i'm
going to place it in between the knees
just like this
my knees are roughly bent at 90 degrees
so one leg is going to be closer to you
one knee is going to be further away the
knee that is further away i'm going to
drive into the stick
the knee that is closest to you i'm
going to drive into the stick but it's
going to go away so that causes the
push-pull phenomenon the stick obviously
is going to be stronger so it's going to
resist this motion
it's a nice isometric exercise so press
into it in both directions as much as
you can
comfortably hold this for five seconds
relax
and then repeat this up to five times
with each repetition try to press into
the stick even further
from there what i'm going to do is just
simply do the same thing but just switch
it up
on the other side and do the same thing
five second holds for five times
so here's the neat part what i'm going
to do is take my fist like this
put my legs back up at 90 degrees but
i'm going to drive my knees into my fist
and i don't know if you're going to hear
this but i got a very good release right
there
into my right hip so i'm pressing in as
much as i can
for about five seconds relaxing and
doing this for five
times and if this does bug your hands
what you can do at that point is use a
pillow or a towel
instead but it's just a good way to
really go in there put good hip motion
in there reduce some pain
and get that self-release that you're
looking for this hip exercise is one of
my personal favorites because it works
so many muscle groups in addition to
helping the hip it's going to target the
glutes buttocks low back
piriformis it's known as a seated figure
four or if you're into yoga a seated
pigeon pose
let's start off in a chair let's slide
towards the edge and then have very good
upright posture
whatever side that we're focusing on
we're going to try to bring the leg up
just like this to form a figure
four so if you look down it should look
like a figure four
the goal is to have the leg come down
like this to the point where you could
balance a pop can on it
some people will notice that it kind of
sticks up just like this so if that's
the case just let gravity take it down
very slowly
also if you do have difficulty getting
into that position
just straighten one leg put the other
over like this grab the pant leg
slide it up and then slide the heel back
towards you so the movement from here is
very
easy in the first part since we are
going to be focusing a little bit more
on the hip
what i'd like to do is just kind of put
a little bit of body weight into the
knee this will cause a
passive stretch bringing the hip into
external rotation
only to your comfort level this should
not cause
any pain or discomfort what i want to do
is hold this position for about 20
seconds
i'm going to relax and then i'm going to
do this up to five times again if that
hip is very
tight and locked up you might feel that
quick
knuckle crack release into the hip very
very quickly
but i try to do this one for five
complete repetitions
from there what i want to do is a more
dynamic movement so that is going
through different ranges of motions to
target the hip to try to get it to
self-release
so from there what i'm going to do is
i'm going to bend forward from the waist
don't round the back with this one but
bend forward from the waist and you're
going to feel
the hip and the glute buttock get hit
just a little bit differently
do this for about three to five
repetitions for holding for about
20 seconds from there you can then
experiment with different motions so as
i lean forward what i'm going to do is
then i'm going to turn
towards the left kind of rotating my
body all of these motions
activate the muscles around the hip just
a little bit differently
so you want to do this one and then go
all the way towards the right
you can also do a lateral bend so when i
go forward i'm going to
tilt towards one side notice if
any of these motions hit the hip just a
little bit differently like it's
really just targeting tight muscles that
might just be causing
that more or less to be locked up and if
you get that to release you might find
that
again you'll get a self pop very very
quickly but target different motions
go with what you feel is the most
effective and i hope that gets the hip
released very quickly
and whatever you do on one side always
switch to the other to keep them both
in balance one of the easiest ways to
self pop or self mobilize your hips is
to use banded traction
i'm going to be using an ordinary
pull-up band you can buy these locally
at a sporting goods department you can
also buy them
online if you would like to buy them
online i will leave a link in this
video's description
what i'm going to do is also take a hand
drying towel tie a large
knot because i'm going to place it
underneath a door just like this so you
want a towel
i should say not large enough that it
won't slip underneath that door
because at that point it will be a
stable anchor point so after we have the
band secured on the other side of the
door
let's take another towel wrap it around
the other side
of the band for comfort place it behind
the knee of the hip that we're focusing
on
with this decompression exercise we're
going to do a little bit more internal
external rotation to get that hip to
self pop or mobilize
so what i'm going to do is just scoot
back a little bit until you feel some
tension being built
into the band from there i'm going to
turn my leg in like this to the point
where my knee
is going to be at 90 degrees my whole
leg is flush against
the floor the other leg can just go
straight when you do this
also you want your leg right here the
top portion
to be in line with the band so don't go
at an angle make sure it's nice and
straight
you're already going to feel a great
pulling motion being built into the hip
what i want to do is use my body weight
to scoot back
even more with this position we're
focusing a little bit more on
internal rotation of the hip so really
focus
on trying to scoot back as much as you
can and allow this band to stretch that
hip out
i feel a really good amount right here
so you can hold this
for an extended period of time you can
do it for 30 seconds you can work your
way up to a minute or even longer but
when you need a breather just scoot
forward a little bit
you want to do this nice and slow and
controlled for about five complete
repetitions and with each repetition
scoop back just a little bit more
because it's only going to put more
traction into the hip
and hopefully get it to self pop or
release after that let's do a little bit
more external rotation so what i'm going
to do from there is then just turn
the leg in the opposite direction like
this again getting my leg
straight with the band use your body
weight to scoot back
and this again feels like a very good
amount of traction being placed into the
hip
you want to just do the same thing you
want to do at least 30 second holds
relax when you need it but always
challenge yourself to scoot back a
little bit more
to get more traction into that hip and
if it's locked up
you might get that immediate self pop
crack or release
so here is a great banded traction
method that's going to focus on
both hips at the same time i'm going to
take the band i'm going to place it
across my lower back
slightly above my hips from there let's
scoot back just until we feel some good
tension being built into the band from
there let's just lie back like this you
can take your hands and support your
neck like this
or place a pillow underneath your neck
for extra comfort
but we want to scoot back just a little
bit more until we feel a good
comfortable stretch into the hips and
also the lower back
what i'm going to do next is add a
little bit more range of motion
into the hips to hopefully get it to
self-release with this traction
so my feet are going to be flat my knees
are going to be bent like this
i'm just going to slowly take them to
one side in this case it's my right side
when you do this you're going to feel
the hips the soft tissue around the hips
including the muscle really start to
fire
focus on trying to bring the legs down
as much as you can hold it for about
three to five seconds come back up and
then just slowly go towards the other
side
you want to do this nice and slow for
about
10 to 15 repetitions on each side from
there scoot back take a breather
and then on the next repetition try to
dry back a little bit more to increase
the traction
and then just simply repeat this but if
it is locked up through one of these
motions you might finally feel that hip
start to just self mobilize or self
release
but with each repetition again challenge
yourself and do this for five
complete times if you liked the video
and it helped please show us your
support by giving this video like and
maybe subscribing to our channel too if
you have any comments or questions
please leave them below i'll get back to
you as soon as i can thank you for
watching