Tag Archives for " hip pain "

Anterior Hip & Thigh Pain: Femoral Nerve Glides

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. 

Sacro-Iliac Joint Strain: Pigeon Pose Hip Stretch

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.

Low Back Strain Disc Herniations: Hip Flexor Stretch

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.

Anterior Hip Pain- Hip Flexor & Core Strengthening

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. 

Anterior Hip Pain: Eccentric Hip Flexor Strengthening

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: Iliopsoas & Iliocppsularis Muscle Strengthening

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. 

Anterior Hip Pain: Advanced Hip Muscle Strengthening

A weak hip flexor can cause the joint to be impinged and move out of its dynamic stability in everyday activities such as walking, running or playing sports. Begin this advanced hip flexor exercise by engaging your lower abs and doing a poster pelvic tilt with your pelvis. Grab the front of the bench or table with your hands and keep your feet firmly planted on the floor. Slowly lower your torso backwards while maintaining the posterior pelvic tilt to as for back as possible without falling backwards or losing the posterior pelvic tilt. Then slowly return back to the start position again. Repeat this 5 times on the affected hip for 3 sets. You can even have a partner assist you by holding down your thighs and legs to help stabilize the lower extremities. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing. 

Hip Flexor Stretch

This is a stretch for your hip flexors. You’re going to start with the weight on the right knee and stay nice and tall with your posture, pretend there is a string pulling you up through your whole spine and rotate the back leg about 45 degrees. Then you will engage your core by pulling everything below the belly button in towards your spine making yourself skinny at the waistline, then as you lunge forward with the left leg with he weight on the right knee, you’re going to reach that right arm up all the way up towards the ceiling. As you are reaching up with the right arm you’re going to reach down with the left hand, opening up that whole right side. You’re going to hold this pose and stretch keeping that core engaged for 30 seconds and do three sets. Repeat it on both sides.

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.

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