- Pain in bilateral hips especially with sleeping on side
- Pain at greater trochanter and into IT Band
- Sitting with hips ER may increase symptoms afterwards
- Seated cross leg reproduced pain
- Daily Movements:
- 51.2) Floor 3 Part Warm Up Sidelying, side sit, 1/2 kneel VIDEO
- 5-15
- 105.1) Pelvic Clock Progression into Bridge VIDEO
- 5-15 reps, hold each for 2-3 sec
- 41) Cross Leg Contract Relax Posterior Hip VIDEO
- hold 5 sec repeat 5-10x
- Do not take it too far across into a stretch, just position it in a comfortable position
- 24.3) Supine Hip ER/IR Glute MFR Update VIDEO
- 10 rocks of hip in and out, can hit a couple different spots
- 51.2) Floor 3 Part Warm Up Sidelying, side sit, 1/2 kneel VIDEO
- Strength:
- Try this everyother day
- 168.1) Side sit to Sideplank Knee Stack VIDEO
- 5-15
- 85.2) PALLOF PRESS EASY TO HARDER FOOT POSITION VIDEO
- 10-20 reps try to go for more of the narrow stance
- 169.2) Supine Clamshell Band X Band Position VIDEO
- 10-20 reps
- 160.1) Reverse Lunge Doorway Slide VIDEO
- 5-15 reps each leg
- Can also be done at the sink
