Day 2: Beginner Hip Stretches & Exercises - Whole Body Wellness Challenge

It's Hip Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time hip routine is simple, but effective in helping strengthen the hips & relieve hip pain. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-hip-beginner-worksheet


Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/challenge


These hip stretches and exercises are not only great for the hip, but they are also great for the knees and back.


For this routine, you will need a stretch strap, belt, or dog leash to stretch, and a ball, pillow, or yoga block to push into.


Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Seated hip flexion, long arc quads (leg/knee extension), and sit to stands will help the muscles get ready for the routine.


After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Hip flexion, hip abduction, and hip adduction isometrics will help activate the muscles around the hip to improve stability and decrease pain.


Then going into some full stretches with a hamstring stretch, IT band stretch, quad stretch, and a hip flexor stretch will really help improve motion and decrease tight muscles.


Finally, in standing, hip flexion/extension, hip abduction/adduction, and mini squats are great exercises to work the muscles you have just lengthened and loosened up.


Congratulations on finishing Day 2 of my Whole Body Wellness Challenge. See you back here for Day 3: https://youtu.be/aNdzMSNX6Ys

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO8TIJCEKgYdrY1IaGex1Zgs

10 Best Hip Strengthening Exercises to Relieve Hip Pain:
https://www.youtube.com/watch?v=s7WBpar9W6w&list=PLPS8D21t0eO-Ab_0ywWDTQHflRx8eHcCC&index=5

Hip Arthritis Stretches & Exercises:
https://www.youtube.com/watch?v=tQNk6mpFsww&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE&index=10&t=0s

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: https://www.askdoctorjo.com/support

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Day 2: Beginner Hip Stretches & Exercises - Whole Body Wellness Challenge:
https://www.youtube.com/watch?v=cT-QdtwTbZg
https://www.askdoctorjo.com/wellness-challenge-hip-beginner

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

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