- Email Follow Up
- Catching occurs that makes it difficult to stand/walk at times
- Glute is always hurting and feels like I pulled my groin
- Difficulty transitioning sit to stand
- Had some difficulty finding time to get in the exercises because of being away
- My reply
- This tightness in the front of the hip along with glute pain is a frequent complaint I get from patients who are dealing with this issue
- Static positions tend to be the worst, especially sitting for long periods, resulting in an increase in tightness that typically compresses either the front of the hip joint of soft tissue in the front that creates a catching or pinching sensation
- I am going to adjust your daily sequence to give you multiple ways to promote hip ext throughout the day
- This week I want you to try a version of these new movements frequently, but lightly to break up seated flexed positions
- They will be easy to do and should decrease the “anger” of your hip
- You will see all changes this week in CAPITAL AND BOLD
- DO THE DAILY STUFF FOR A FEW DAYS AND LET ME KNOW HOW THAT GOES BEFORE YOU TRY TO GO BACK TO THE HARDER STRENGTH STUFF, ESPECIALLY THE SQUAT
- Daily Sequence: Goal 10-15 reps or 2-3min for MFR
- HIP EXTENSION
- LIGHT OPIONS TO DO THROUGHOUT DAY AND SHOULD BE DONE LIGHTLY BUT FREQUENTLY
- 31.1) Seated Quad Stretch Pulse Under Chair VIDEO
- CAN BE DONE IN ANY CHAIR
- 96.3) Hip Extension Pump More Detail VIDEO
- COUNTER IS HELPFUL BUT WALL OR CAR DOOR WORKS TO…KEEP IT LIGHT
- 98) Hip Extension Over Table/Bed VIDEO
- REALLY FOCUS ON A STRAIGHT LOCKED OUT KNEE AND SLOW MOVEMENT
- LET ME KNOW IF THE PROBELMATIC LEG FEELS WEAKER
- THIS IS FROM LAST UPDATE BUT SHOULD BE HELPFUL TO DO EVERY DAY
- 55.1) Abdominal Isometrics with Ball Squeeze Supine VIDEO
- 38) Self MFR Ball Glute/Piriformis VIDEO
- NEW
- 46) Lying Hip Adductor Stretch VIDEO
- YOU CAN STILL PUT THE TENNIS BAL UNDERNEATH THE BENT KNEE BUT THIS ADDS A STRETCH TO THE OPPOSITE ADDUCTOR WHICH MAY BE HELPFUL FOR THE GROIN ISSUE
- 46) Lying Hip Adductor Stretch VIDEO
- NEW
- 16) Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
- TRY THIS INSTEAD, CAN BE HELPFUL IN DECREASING HIP PAIN IN THE GROIN
- 109) Band Around Knees Progression VIDEO
- NEW
- 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
- Start with 5 reps holding each for 5 sec
- THIS ONE CAN END UP BEING TOO MUCH OF A GOOD THING AND IRRITATE THE GROIN IF DONE TOO HARD…HOLD OFF ON THIS ONE THIS WEEK
- HIP EXTENSION
- Every other Day List
- These movements are meant to be more challenging and should be done every other day in addition to the movements above
- 124) Double Leg Heel Raise VIDEO
- Loading calf into a stretch
- 8-20 reps slow….once you get to 20 try dropping the reps down and attempting the movement below
- 126) Single Leg Concentric/Eccentric VIDEO
- 5-15 reps
- NEW
- 127) Step Knee Flexion Intro VIDEO
- THIS FOCUSES THE HEELRAISE IN HIP EXT WHICH IS AN EXAGGERATED STRIDE
- IT SHOULD COMBINE AND SIMILAR STRETCH AS THE KNEELING POSITION WITH THE HEELRAISE
- 127) Step Knee Flexion Intro VIDEO
- 169) Supine Clamshell VIDEO
- Goal: 8-20 reps slow or 30-90sec
- 41) Cross Leg Contract Relax Posterior Hip VIDEO
- if this increases groin pain, hold off and email me and I will try another option
- Start with 5-10 reps holding for 5 sec
- 98.1) Quadruped Hip Extension progression VIDEO
- Really make sure you lock out your knee before lifting leg and low back should not move
- Should use a mirror for this one
- Hold each lift 5 sec try for 5-15reps
- 149.1) Squat Pulses In Short Range VIDEO
- 30-90sec in a painfree range
- 124) Double Leg Heel Raise VIDEO
- These movements are meant to be more challenging and should be done every other day in addition to the movements above
