Write For Us

Real-Time Hip Stretching & Exercise Routine

E-Commerce Solutions SEO Solutions Marketing Solutions
71 Views

  • Thanks! Share it with your friends!

    You disliked this video. Thanks for the feedback!

ava
Published
This real-time hip routine features easy stretches & exercises that can help strengthen the hips & relieve pain. It can also help decrease hip tightness and improve overall hip flexibility. Buy a worksheet with this Hip Stretching & Exercise routine at: https://www.askdoctorjo.com/product/13-beginner-hip-stretches-exercises-worksheet/

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.

00:00 - Hip Stretches & Exercises
00:27 - Hip Warm-up
02:55 - Hip Flexion Isometric
05:49 - Hip Abduction Isometric
07:16 - Hip Adduction Isometric
08:45 - Hamstring Stretch with Strap
11:35 - IT Band Stretch with Strap
14:25 - Quad Stretch with Strap
17:15 - Sitting Hip Flexor Stretch
20:05 - Standing Hip Flexion & Extension
22:58 - Standing Hip Abduction & Adduction
25:46 - Mini Squats

DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
Category
Medical
Tags
tight hips, hip tightness, hip stretches
Sign in or sign up to post comments.
Be the first to comment