Slightly flatten the lower back and keep the inner core muscles engaged below your belly button to stabilize your posture.
Going into a plank position on the wall, bring one knee in a straight line up towards your chest and then lower it back down. Repeat this on the other side while alternating each knee to chest doing a total of 10 repetitions for each side. Perform a total of 3 sets of 10 repetitions for each side.
If you’re a runner or do sports that involve running & experience anterior hip pain or weakness, then this exercise may help. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.
If you have a dull ache, tingling, loss of sensation in the front of your hip area or weakness into your knee, this exercise may help.
Lie on your side with the affected hip on top. Have your low back in some extension at the start in the rest position.
Then, flatten the lower back by reversing the extension and flex the knee by bringing the heel closer to the butt and extend the hip back while you extend the neck backwards. Then release with performing this continuous motion throughout the exercise.
This will help mobilize the nervous system with an emphasis on the femoral nerve. Do this continuous movement for 60 seconds for 4 sets daily. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.
If you have a dull ache, tingling, loss of sensation in the front of the hip area or weakness into the knee, this exercise may help. Using a towel, lie on your belly with your forehead resting on your forearm. Hold on to the towel wrapped around your lower leg above your ankle. Have your low back in some extension at the start for the rest position. Then, flatten the low back by reversing the extension and flex the knee while pulling the towel to bring the heel closer to the butt and extend your neck backwards then release with continuous movement. This will help mobilize the nervous system with a bias on the femoral nerve. Do this continuous movement for 60 seconds for 4 sets daily. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.
The hip hinge is an important movement pattern that actively engages the posterior chain (glutes and hamstrings) and helps build the foundation for complex exercises such as the kettlebell swing, deadlift, and squat. A proper hip hinge requires the movement to begin at the hips with flexion of the hip muscles while the spine is kept at a neutral position for optimal power and strength. Depending on what exercise is being performed, the change in hip angle will vary. For instance, there will be more hip flexion and less knee flexion in a deadlift compared to a squat. Good pelvic mobility and control in the hip muscles is crucial in maintaining a neutral spine and preventing injury by minimizing the stress impact. Begin practising the hip hinge movement with the exercises below and continue with the following progressions once each stage has been mastered.
1. Hip Rock: Begin by lying with your back and feet flat on the floor and both knees bent. Ensure the ribs are tucked in (towards the floor) and lift the hips towards the ceiling by engaging the core and glute muscles. Hold for 1-2 seconds, and then slowly bring the hips back to the starting position. Repeat 8-10
2. Glute Bridge: Begin in a “table-top” position with your hands flat on the floor directly below your shoulders and knees hip-width apart. While maintaining a neutral spine, slowly bring your hips back towards your heels while your hands and knees remain stationary in contact with the floor. Then, slowly bring your hips back to the starting position. Repeat 8-10 times. This exercise will help familiarize you with the basic movement pattern at the hip joint and ensuring the spine is kept neutral at all times.
3. Hip Hinge with a Dowel: Stand with your feet hip-width apart. Hold a dowel vertically behind your back with one hand on the top end and the other end by the bottom end. The dowel should be in contact with the back of your head, mid-thoracic spine (center of your back), and sacrum (bottom of your back) throughout the movement. Keeping the knees and ankles stationary, slowly bring your hips back while you bring your shoulders and trunk forward. Then, slowly bring the hips back to the starting position. Repeat 8-10 times ensuring the dowel has a 3-point contact with your body at all times. Place a box in front by your knees to help fix the knees and feet in place.
4. Weighted Hinge (Wall): Stand a few inches away from the wall with your feet hip-width apart. Facing away from the wall, hold a light weight, such as a kettlebell or a dumbbell, by your chest and slowly bring your hips backwards until there is contact with the wall. Keep your knees and ankles stationary while your spine is kept at neutral throughout the movement. Slowly bring your hips back to the starting position and repeat 8-10 times.
5. Stand with your feet hip-width apart and hold a dowel slightly more than shoulder-width apart (can also use a pair of dumbbells). Keep your knees and ankles stationary while maintaining a neutral spine. Bring your hips back while bringing the dowel down towards your knees. Ensure your chest is kept open and your shoulder blades are squeezed together to prevent rounding of the back. Do not sway the arms by keeping the dowel near your body during the movement. Then, bring your hips and the dowel back to starting position. Repeat 8-10 times. Remember to engage the core at all times.
Start with nice tall posture and engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Then, stand on one leg and hold a stick with the butt end about 2 and a half feet away. Bend down through the hips to touch the stick to the floor at the 9 O’Clock position like a grid on a clock. Come back up and then bend down to touch the end of the stick at the 10 O’Clock position. Repeat this until you get to the 3 O’Clock position and then reverse coming back to the 9 O’Clock position again to complete the full set. When doing this exercise maintain your knee alignment with the second toe, the knee over the ankle and bend through the butt more. Do 2 full sets 2 times a day. This is important for retraining strength, balance, and proprioceptive control in your sacroiliac joint and whole lower quadrant after a strain.
Begin in 4 point position on a yoga mat. To stretch the right posterior hip, including the Piriformis muscle, straighten out the left knee pushing the left foot back. Then bring the right knee forward towards your chest while supporting yourself with your hands in front. Making sure that your left and right pelvis are level with each other, bring your right foot across turning it to the left side. Then reach forward on the mat wth your hands bringing your elbows towards the mat while keeping both sides of the pelvis level and down. Hold for 30 seconds and do 3 sets on each side 2 times daily. This is a great stretch to open up the back side of the hip joint if you have Piriformis Syndrome or a Sacro-Iliac joint Dysfunction. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.
Kneel down onto your left knee. Then rotate it about 45 degrees past the midline of your body. To keep your posture nice and tall imagine there’s a string pulling your whole spine upwards from your pelvis, right up your entire back and neck and up to the top of your head. Then engage your inner core muscles tight below your belly button and keep your low back flat. Next, bend the right knee forward and keep your posture nice and tall without leaning backwards. Then reach your left arm up pointing the fingers towards the ceiling nice and high and point your right finger tips to the floor. Hold this stretch for 30 seconds and repeat 3 times for each side. This stretch can help with low back strain due to disc herniations. If you experience pain and continue having problems then consult your Physiotherapist.
This exercise is called the Psoas March and it’s really great for increasing your hip flexor strength with your core and also with giving you that explosiveness and really awesome if you have issues with your SI joint and your hip joint. So we’re going to start off by actually having Vivian lying down flat on the mat and she wants to make sure that her low back is nice and flat; So that’s what the hands going to feel for so there’s no arching of the lower back. And you want to have this hands just below the belly button and that’s just going to help you engage that core a little more and you’ll feel a facilitation of that transversus. And you’re going to bring both knees up: So you want to have them up above ninety degrees… So here’s ninety and you want to go a little further. And then you’ll be wrapping a band around your feet and with the band you want to have it around the feet like this with the legs out a little bit with tension and parallel so they’re like train tracks. So you’re going to start in this position. The hardest part it is going to be maintaining the knee that isn’t moving up so it doesn’t move down with the other leg. So you’re going to start by holding this knee up while pressing down with this one all the way down… nice, and come back up nice and slow. Great! And Alternate. So all the way down… and then all the way back up. Great! And then.. that’s one… So do one on each side. Great! Keep Breathing… keep that core intact. Looks awesome Viv! Come back up. Thats’ two. Feeling good?! Good! This is your third one on the left. Awesome! And third one on the right. Great! So two more. Try to maintain that core with the back nice and flat… all the way down… and all the way up. Great! So this is the fourth one on the right. Ok, Last one. Great… and one more. All the way down. Great. Great! So bring your legs back down. So that’s just three sets of five. So you want to start off doing three sets of five and if you feel like you can up to three sets of ten then that’s what you want to work towards.
Start off with one hand below your belly button and pull your inner abdominal muscles downward. Imagine you are making yourself skinnier at your waistline. Put your other hand by your low back to make sure you keep it nice and flat. Then point both hands up and bend both knees to 90 degrees keeping the low back flat. As you slowly lower one leg straight to the floor bring your opposite arm up above you. Keep your inner core engaged and low back flat. Return the arm and knee back to the start position and repeat this with the opposite arm and leg. Repeat this alternating movement with the arms and legs 2 minutes 3 times daily. This is an excellent exercise to help strengthening your Iliopoas and Iliocapsularis muscles which can help decrease your anterior hip pain by stabilizing the front of the hip capsule more. If you have pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.
Anterior hip pain could be the result of a weak hip flexor causing the joint to be impinged and move out of its dynamic stability in everyday use such as walking, running or sport. Begin by slouching forward on a bench or chair grabbing the back of your thigh with both hands. As you sit straight up again lift the knee towards your chest with the help of your hands. With your core stability muscles engaged, slowly lower the thigh to allow the foot to reach the floor as you release your hands. Repeat this 5 times on the affected hip for 3 sets. If you have pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.