Hey, everybody is Doctor Jo and handsome Bear. And today I'm
going to show you my top three exercises for hip pain. So let's get started.
So for these exercises, I'm going to be lying
down on the couch, you can do these on the floor, you can do
them on your bed, wherever you're most comfortable. So
lying down, the first one is going to be bridging bridging is
one of my favorite exercises for the hip, the knees and the back.
So this is kind of a get everything kind of exercise. So
when you're lying down, you want to prop up your legs, get them
in a nice comfortable position. Depending on where your feet
are. Sometimes if people get a little bit of cramping and their
hamstrings, if you bring your feet a little closer to your
bottom, that'll take the hamstrings out of it a little
bit. So since we're working our hips, I'm going to kind of put
it in the middle feet about knee and hip width apart, just in a
nice comfortable position with bridging. If you've seen any of
my videos with bridges, you know that I like to kind of roll my
backup that really makes those muscles work, especially those
hip muscles, the muscles around the hip and the pelvis area. So
you don't have to stop at each segment. But imagine that you're
going up one segment at a time. So you're starting kind of low
down here. And you're rolling yourself up getting as high as
you comfortably can. Now I'm not having any pressure on my neck,
neck, even with a pillow, some people say I feel a lot of
pressure my neck, that might mean that you're trying to push
up too high. So see now that pressure is on my neck, because
I'm trying to force myself up. But the pressure should really
be on your shoulder. So if you feel it in your neck area, maybe
try and modify it a little bit or try not going up quite as
high. So I'm just rolling up till I get about level and then
rolling back down. If you can't get all the way up into this
position to start, you know, if your hips are a little bit
painful, or if it's kind of hard to do, just try and get your
bottom up off of whatever you're lying down on, and then roll
back down. But eventually, you want to try and come all the way
up. And then nice and slow, rolling all the way back down.
If you want to follow along with some real time videos, where I'm
doing all of the exercises, I have a whole bunch of real time
videos that you can follow along with, you can click on the link
up there. So the next exercise is going to be a clamshell clam
shells. Another one of my favorites. Sometimes people say
it looks easy, but if you're doing it right, it's actually
tougher than it looks. So this time I'm going to be on my side,
the the leg that you want to work or the hip that you want to
work is going to be up on top. Even though maybe you just have
hip pain on one side, I do recommend doing both sides,
because those hip muscles, especially when you come into
the pelvis are all kind of connected. So I would work both
sides. So you want to bring your knees up kind of into a bit
position, your feet are kind of in alignment with your the rest
of your body. And so the knees are out front, the bottom leg
stays in one spot, the feet stay together, you're going to kind
of roll them up. And then this top leg is going to come up just
a little bit. But the key for clamshell is keep your hips
perpendicular to what you're lying down on. So when I come
up, I'm not rolling back, because then that's not really
using the muscles. I'm keeping my hips right here. So even if
you have to place your hand on the top of your hip here, you're
keeping that hip in the same spot while you're rolling that
knee up. That's that's that that clamshell movement. So I'm not
going up high, because the higher I go, then I'm going to
start rolling back if you have a hard time doing this. Also, if
you have a space where the wall is behind you, you can put your
back against the wall. And that'll help prevent you from
rolling your hips, but go nice and slow. Like I said, sometimes
the first maybe three to five feel pretty easy. But once you
get going a little bit higher, you're going to feel that burn
kind of in that gluteus medius area or that outer hip right in
there. And that's where you want to feel that. So then the last
one is just going to be a straight leg raise and a
straight leg raises just like it sounds now we're getting to the
front of the hip exercising that I like to keep one side bent up
beside that I'm not using you don't have to you can put them
both straight down if you want to. I just like having this up.
Because a lot of times it will take a little bit of pressure
off in the back, the leg that you're working, you want to pull
your toes up towards you, that just helps lock out your leg you
want to try and keep your knee is locked out as you can because
that's going to help activate those muscles and work those
muscles. And by pulling up your toes, it helps do that. Then
you're going to just slowly bring up your leg just about to
the other side. So that's why I also like the knee bent up as a
target. So you're not kicking it all the way up. Because then
you're going to start using momentum and you're not really
getting that exercise that you want. You want to just go nice
and slow, and then slowly come back down.
So don't forget the coming down part. A lot of times I'll have
people do this. Yeah, well, that's pretty easy. You're not
really using that muscle you're using momentum. So slow down.
Sometimes I'll tell you people to do a count of three going up
in a count of three going back down. So nice and slow, coming
up, kind of hit that target little pause, and then nice and
slow, coming back down. And same thing with this one, I would
work both sides just to keep everything balanced and strong.
So there you have it. Those are my top three exercises for hip
pain. If you'd like to help support my channel by becoming a
paid member, click on the join button or click on the link in
the description below. And remember, yeah, be safe, have
fun, and I hope you feel better soon.