hey everybody it's doctor jo and pretty miss remy, and yeah she's sleepy too because we're in bed.
and today i'm going to show you five simple stretches and exercises to relieve hip pain
that you can do in bed so let's get started.
so before we get started, if you haven't already, click on the subscribe button below because it
helps my channel grow. so with these, for reps and sets it's a lot of times different for everybody
depending on how severe it is, how long you've had it, and all of that. so i have a video that talks
about sets, reps, and frequencies and you can find the link to that video in the description below.
so the first one we're going to start off with is a hamstring stretch. a lot of times
you can do hamstring stretches sitting, lying down, standing up with straps--stretch
straps, or without. so i'm going to do it without just because most likely if you're
in bed, if you've already gotten in bed, or you haven't gotten out yet, you might not have the strap with
you. so this is more of an active assisted stretch. so you're just going to bring your leg up and
kind of grab underneath. you want to be relaxed. so not bringing your head up and stressing your neck
out while you're doing it. you really want to try and be relaxed. and so all you're going to do then
is start stretching up your leg until you feel the stretch in the hamstrings because those hamstrings
connect to that pelvis which is the hip area. so you really want to make sure those are nice
and loose. you probably won't be able to get your leg straight all the way up, especially
if you're having some hip pain, um but if you want to get more of a stretch you can pull your toes in.
and at this time i'm going to take my thumbnail picture, real quick you can take it along with me.
but if you're feeling too much stretch in your calves instead of your hamstrings, you can kind
of point your toes. you don't have to pull them all the way up, but sometimes having both is a
nice stretch under there. and you want to hold that stretch for 30 seconds and then come back down. i
would recommend doing both sides because a lot of times with the hip even if one side is hurting
they're very closely connected, so 30 seconds each, time three on each side. so the next one is going
to be a knee to chest stretch. so again you're stretching out your hip. this also stretches out
your back and your knee as well, but you're getting that nice stretch in your hip. so the knee to chest
is just how it sounds. you're bringing that knee up towards your chest. i usually tell people to
grab underneath, especially if you have any knee issues, but you can grab up top, you can grab
underneath, whichever one is more comfortable for you. but you're just bringing that knee up
towards your chest until you feel a stretch in that hip area. you might feel it kind of in the
lower portion in the back there, you might feel it a little bit in the front. it should be comfortable.
it shouldn't be painful, but you should really feel like you're getting a stretch in that hip joint.
so holding it again for that 30 seconds. again if you have time, if you don't have to get up and go
potty really quickly, i would stretch both sides for sure. so then the next one is going to be
pelvic tilts. so again if you if you have hip pain, you really want to get that mobility in
your hips. that movement in your hips is going to help relieve that pain. pelvic tilts are
great. they're great for hip pain, back pain, help working the core, a lot of things. so they're really
they're simple to do, and they're very effective. so with a pelvic tilt, you're not using your legs
to push your back down, but you're rotating, you're tilting your pelvis back to try and flatten out
your back. you're not holding your breath. you should be able to talk and breathe easily while
you're doing it. but see how i'm rotating the hips or that pelvis to push that back down into the bed?
and then hold it for just about three to five seconds. get that nice hold, come back down. you
can kind of wiggle it and reset, and then go back. and you should really feel those those hip muscles
working in there. then you're going to go up into a full bridge. so it's the same thing, when you're
doing a bridge, you're working your glutes, you're working your hamstrings, which has to do with the
hips. and you want to get that strengthening to help reduce that hip pain. so when you come up into
a full bridge, i always like to tell people roll up as you're coming up, and drive your knees forward.
so you're not just coming up. you're not just going up and down like that and using momentum, you're
rolling everything up pushing those knees forward. trying to get as straight as you can.
now in your bed, depending on how firm or soft it is, you might not be able to get all the way
up in that position. that's okay. but you just want to make sure those hips and that low back
and even your knees everything there that's connected is working. so nice rolling up. you
can just have a little pause at the top and then roll back down for that one. and then the
last one is just going to be a simple straight leg raise. and that really works that hip flexor
in the front. so sometimes this one might be too painful. this might be something to work your way
up to, but it's just like it sounds, you straighten out your leg and you lift it up. i like to prop the
other one up 1 just to use as a target, but 2 just to take pressure off of your back. so using it
as a target i mean you're only bringing it up to about the height of the other side. so you're not
kicking it all the way up and swinging down, that's really just using momentum and not really working
the muscles. if you pull your toes up, that helps kind of lock out everything in your legs. so you
can keep it straight and again you're controlling this. you're not going fast. you're going nice and
slow. that's what's going to activate the muscles. that's what's going to make them work. if you're
going fast, you're just using momentum, and you're not really using those muscles. so again just kind
of working your way up from there, but going nice and slow. so there you have it. those were five
simple stretches and exercises to relieve hip pain while done in bed. you can see remy is super relaxed.
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.