hey everybody it's Doctor Jo and Gamecock fan Kali,
that's right. and today I'm going to show you some of my favorite hip pain
stretches and exercises. I know, it's exciting. so let's get started.
So before we get started, if you haven't already, make sure you click the subscribe button
down below. and make sure you make your subscription either public or let me
know you're subscriber cuz I always try and respond to my subscribers. so the
first one is going to be lying down. if you can't get on the floor, that's okay,
you can do these on your bed or a couch. so just make sure you kind of get into a
comfortable position. so with the hip flexor stretch when you're lying down,
what you want to do is you're gonna bring the opposite knee up towards your
chest. so I'm going to stretch this side. I'm gonna bring that knee as far up
towards my chest as I can comfortably get it on this side. and once I get it up
on this side and I feel like, okay that's a pretty good, tight, comfortable stretch on
this right side, I'm gonna slide down that left side and that's gonna stretch
out my hip flexor right here. so if you have some hip pain that's really going
to kind of stretch it out and get a nice comfortable stretch in there. and you can
even squeeze and push your knee down as far as you can. your heel might even come
up off the floor like mine is to get that extra stretch in there. so with this
one, this is a full stretch. so you just want to hold that for 30 seconds if you
can. sometimes it's nice to use deep breaths instead of actually counting it
out. so you know do a 30 second count and see how many nice deep breaths you can
do, and if that's four or five then that's how many you should do. really do
some nice belly breathing, that diaphragmatic breathing, that will help
relax those muscles. but I can feel my left hip flexor's usually a little bit
tighter, I can feel that stretch even just in this position right here. I'm
going to hold that for 30 seconds and then do that three times. I would say go
ahead and do both sides if you have time just because that's usually the the hips
are connected, and so if one is painful it's good to do the other one because
it's probably getting overworked a little bit. so while you're lying down, then you
can do an exercise. so this side's still the one that is
painful, now I'm just going to work those muscles a little bit. so all I'm doing is
now just actively bending my knee bringing up towards my chest. so I'm not
grabbing it. and then I'm just kicking it up and down. so bringing it up, getting
that nice bend until it's a little bit uncomfortable, and then come back down.
now starting off when you come back down, you can bring your leg all the way down
and reset. but eventually you would want to be able to do all of those and not go
all the way down. so you're keeping those muscles are activated the whole time. if
you have some hip pain, this might be a little bit uncomfortable. you don't have
to bring it up as high as me. you can just start stop right there. so you're
not going up quite as high or if the going down is uncomfortable, then you can
also modify that. still try to straighten out your leg if you can, but maybe not go
down quite as far. so just starting off with you know, five to ten, ten to fifteen.
you know if you're having that pain it might not hurt a lot while you're doing
it, but you might be sore afterwards. so just doing that a couple of times a day
and then you can slowly build it up from there. so now we're gonna do some
standing stuff. so with the standing stretches and exercises, make sure you
have something like a sturdy chair or a counter top to hold on to for balance
because these aren't really for balance exercises. so I'd rather you hold on and
focus on the exercise or the stretch instead of trying to work on your
balance as well. so the next two exercises are going to be for a hip
flexion extension and a hip AB abduction, but this is a little bit different. just
to get the hip moving and really loosen it up, get rid of some of that hip pain
because often I'll tell you really to go nice and slow and control with your
movement. which you can, but sometimes if you're having hip pain, that's feeling
stiff and tight, if you go a little bit faster, but still controlled, that's gonna
actually make it feel a little bit better. so what I mean by that is not
just swinging all the way around like this. so keep your body upright. try not
to move your upper body, just move your legs. pull your toes up to lock it out,
and then do a little bit shorter movement, but a little bit quicker. and so
that's really loosening up the hip joint there. so maybe just ten going front to
back. then put your foot out in front of you
and then do a quick side to side. so maybe 10 that way 10 the other way. take
a little break, and then start over again. and so this is again this is more almost
for getting it warmer, getting it if it's stiff and tight and pain, that kind of
loosens everything up. if you want to get more of a stretch and more control you
can still do those same movements a little bit bigger and longer, but a
little bit slower. so you can kind of change the pace and the height to make
it just a different exercise for each one of those. so the last one is going to
be a standing hip flexor stretch. and a lot of people have said the one that I
really like the best is when you have your knee down on the pillow, but that's
really uncomfortable for some people. so I want to just be able to show you a way
to stretch those hip flexors but doing in a standing position where you're not
stressing out your knees. so all you're gonna do is the one I want to stretch is
this left one here. I'm gonna put that back behind me. so I'm almost starting
off in that runner stretch for the calf. it's gonna be almost the same movement
except when you're doing your runner stretch, you kind of lean forward. you
feel it in your calf. to get the hip flexors, you're gonna keep your body up
right here. that's what's gonna go. you're gonna shift your whole body forward, and
that's what's gonna get the hip flexor stretch. so I'm gonna take a second here
to smile and get my thumbnail picture, and you can take one too if you want. so
keeping your feet forward, keeping your body upright, and when you get in this
position before you lunge forward, tuck your tailbone in. so see how my booty
kind of goes in, and I'm tucking it into it tilt. even if I just do that standing
up, I'm already feeling that hip flexor stretch because they come all the way up
to the spine here. so make sure you do that tuck first. keep
that back leg straight, and just lean forward a little bit keeping that body
upright. and I'm feeling a really good stretch right through here in that hip
flexor area. so holding that stretch for that thirty Seconds, come back up, shake
it out. get that tilt first, and then lean in
again, and do that three times. so there you have it, those were some of
my favorite hip pain stretches and exercises. I know, go team. 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.