The sequence below is meant to address a painful hip with a focus on engaging some muscle control and light ROM. It will try to move the hip in various planes and wake up some muscle control. if any of the movements hurt you should either skip that one or try to adjust the position or amount of motion to make it hurt less. These movements have worked well for many of my patients as an initial approach to a painful hip
- 35) Lying Hamstring Stretch VIDEO
- 10-15 reps
- Warms up the hamstring to reduce the risk of cramping in the movements that follow
- Try to keep the leg that is not moving down straight(I don’t think I mention that in the video)
- 105.1) Pelvic Clock Progression into Bridge VIDEO
- 10-15
- You SHOULD NOT FEEL pain in the low back
- Alot of people bridge but not in the deep knee bend to feel quad stretch: You should feel quad stretch
- 169.2) Supine Clamshell Band X Band Position VIDEO
- 10-20 reps slow
- Try to never lose tension
- Can be tricky getting the band right but it targets an under utilized muscle that is very seldom activated well and one of the weakest points
- 55.1) Abdominal Isometrics with Ball Squeeze Supine VIDEO
- hold 5sec repeat 10-15x
- These movements are meant to be a safe method to lightly wake up muscle control in a low risk position that even if you are in terrible pain are unlikely to increase those symptoms
