Category Archives for "Sacro Iliac Joint, Hip Pain"

Strong Hips, Strong Thighs – Buns of Steel!

Hi my name is Patrizio. I’m a Physiotherapist at INSYNC PHYSIO. Today I want to show you an exercise I call “ The Glute Routine” which is great for warm ups for runners as well as general hip and knee rehab because it targets the glute med muscle; that butt muscle here as well as the quads and makes them work together in a nice single leg movement. So the first movement I want you to do is getting on a step here and it’s called a “Lateral Step Down”. You’re just going to step down here ten times. And the trick is to keep your hands on your pelvis so you can watch what your pelvis is doing as you’re doing it because I don’t want you to drop it like that. I just want you to keep it nice and flat and neutral. So do ten of these. And the next one is a hip out to the side motion where you keep this forefoot in line with the heel on the standing leg and you’re just going to move the hip back and out like that. So ten of those! Then, after done doing ten of those we’re going to get into a little knee bend; Hold that and do ten out to the side as well like that, still keeping your hands on your pelvis. And the last one is a “Runner’s Step-up” where you’re just going to tap down and actually step up like that still going in that direction; So ten of these. Taking no breaks between each movement. And that’s the exercise!

Move Those Hips!

Hi My name is Iyad. I’m a Physiotherapist at INSYNC PHYSIOTHERAPY. Uh… today I’m going to show an exercise that’s aimed to improved hip mobility. Some people that may really benefit from this are people having a problem getting into a deep squat because of some tension into the hip and they want to be able to bend a lot easier. ahh… Some people who shouldn’t be doing this are people who have had hip surgery or hip replacement - So you should consult with your professional before you try something like this. So to do this you’re going to need a belt, a very simple belt, any belt will suffice… there’s nothing fancy to it. And you’re going to get lying on your back… So have a towel right over your hip and you’re going to put the strap closer over the groin as possible. You're going to bend the knee to your chest while the other foot pushes the belt down to give you some of that force going downwards. So you’re going to apply a gentle force as you progressively move your knee closer to your chest. You hold this for about ten seconds… once it’s sat there for about ten seconds you’ll notice it moves a bit easier and you’ll be able to take it a bit further. So usually I do this for about 5 repetitions at 10 seconds at a time, twice a day, or as instructed by your professional.

Mobilize Those Hips!

Hi My name is Iyad. I’m a Physiotherapist with INSYNC PHYSIOTHERAPY. Uh… today I’m showing an exercise that’s uh going to help mobilize the hip. People who benefit from this will be people who get a pinch whenever they kind of elevate their hip up there or they have a kind of a really stiff uh rotation angle in their hip. Uh.. people who shouldn’t be doing this are anybody who’s had surgery recently, especially a total hip replacement. You should consult with your therapist before you do something like this. Uh… to start we’re going to have a… one these pull-up assist bands right up as high up into the hip as we can… padded with a towel so it feels a bit more comfortable. You want the angle of pull to be just behind you and pulling you straight out so it can purely distract the hip in this direction. So once you’re here you get on to a stable table top position… make sure your wrist are in line with your shoulders and that your hips are in-line with your knee like Lisa has here. To start, you want to engage your core so that the pelvis doesn’t move around. We don’t want to mobilize the back of the pelvis. We want to get the hip moving. So then when we’re nice and stable through here we’ll grab this foot here and slowly rotate it out. You should stop as soon as you feel a barrier, Hold it for a couple of seconds and then come back in. And we’re going to oscillate back … hold it for two seconds and come back. We’ll do that about ten times and that should help you improve some of that restriction in there… And you want to obviously always follow it up with some of the more recommended exercises that load up the strength system in that hip because mobility alone won’t do you that good. So one more time… like I said; Nice and stable through here and just a slow twist there until she engages the barrier, then comes back in. Come out and hold for a couple of seconds and come back in.

Strengthening Hips, Pelvis and Low Back For Ultimate Frisbee: “Psoas March”

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 is 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. 

Rolling Out Your Hamstring Muscles

Put the roller on the ground and bring your hamstring onto it. Roll up and down onto your Hamstring muscle while supporting yourself with both hands. Find the sweet spots (or the areas that hurt in a good way) and continue to roll over these areas for 3-4 minutes in total. Do this 2-3 times a day just before you stretch out the hamstring. This technique is great as a cool down in any sports involving running, or after swimming & rock climbing. It’s great for old chronic hamstring strains & chronic tightness caused by knee, hip, pelvis or back injuries.

Rolling Out the Latissimus Dorsi/Teres Mj

Place the roller on the ground or your yoga mat and lie on your side below your arm pit. Roll back and forth releasing your latissimus dorsi muscle for up to 2-3 minutes doing 2 sets. Stretching this area with the 1-arm prayer stretch after rolling it out is great for stiff shoulders where the latissimus dorsi muscle can pull down the scapula contributing to shoulder impingement syndrome. Rock climbers, volleyball players, weight lifters and swimmers would benefit greatly with rolling out this muscle!

Self Release Balls for Gluteus Muscles

Place the release ball on the Gluteus Medius muscle located just below the superior aspect of the pelvic bone called the Iliac crest. Then roll on to the ball and bring your forearm to the floor. Go back and forth with partial weight and then to progress it with full weight on the release ball. Roll it out for up to 3 minutes before stretching. This release technique is great for lower back, sacroiliac and hip joint stiffness, pain and dysfunction.

1-Arm Prayer Stretch

This is a prayer stretch which targets the Latissimus Dorsi muscle. You’re going to start by flexing the back upwards into an upward arch and the knees wide apart, then you’re going to bring the left hand, palm up, interlace the fingers and the elbows are off of the mat, head up and the chin in. And you’re going to bring the buttocks down and you’re going to pull the arms forward with the elbows staying off. And you want to make sure that as you reach forward you’re bringing your butt back and you’re going to begin to lean a little bit more over to the left side as you’re stretching the left Latissimus Dorsi and making sure that you’re not tilting that right shoulder up and you want to keep leaning more into that left side. Keeping the shoulders level, hold this stretch for 30 seconds and three sets on each side, if you’re tight on both sides.

Gluteal Muscle Strengthening

This exercise is to strength your gluteal medius muscles. You want to stand inside a theraband with both legs with the theraband tied to something solid so it doesn’t move. With the knees straight but not locked, you’re going to gently raise the right foot off the ground and you want to try and do a peer motion called hip induction where you’re bringing the right leg just out to the side, without leaning to the right or left and you’re also going to keep the core engaged and the transversus abdominis. And you’re going to repeat that ten times doing three sets on each side.

Core Strengthen Wall Squats

This exercise is a wall squat with a big ball. You are going to place the big ball up against the wall and have the low of your back up against the ball and you’re going to roll up a towel and place that between your knees and shimmy your feet out in front of you a little bit more while you lean up against the ball. You’re going to make sure your knee is in a line with your second toe, that you are squeezing the towel and you are keeping your core engaged. With your core engaged, while squeezing the towel, you are going to squat down so the knees are no more than 90 degrees and that they are over top of the ankles and you want to hold that for 10 seconds. You will feel the burn in your quads. Now you wan to do 3 sets of 10 of these. You will feel the burn in the quads more while you keep your core engaged and then you’re going to come back up and rest for 5 seconds between each rep.