Tag Archives for " hips "

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!

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.