Three exercises for tight, painful hipsDemonstrated by Seth at Our Bondi Junction Physio Clinic
Tight painful hips can be caused by several things including structural variations, muscle strength imbalances, strains, and sprains.
As a ball and socket joint the hip is very mobile and thus sensitive in any changes in the way its moving, the sensation of tightness or pinching your feeling can result from the hip joint moving improperly in the socket, restriction of the capsule encasing the joint or the muscles that work around your hip and pelvis. Because of this you might find it difficult to comfortably work into functional positions like a deep squat, lunge, or high kick. There are three areas that need to be addressed:
1. Mulligans Lunge – Helps Hip Mobility
Half kneeling with the band wrapped around your upper thigh and the other end of the band around something sturdy. Make sure the band is pulled all the way to your joint line and stretched tight, once positioned gently rock back and forth or 1-3 minutes to allow you to move more freely.
2. Short Head Rotations – Increase Your Hip’s Stability
Next, we are going to address stability. Just like your shoulder your hip has a rotator cuff of its own to ensure the head of your leg bone sits stable in its socket, this will help you train those deep hip stabilizers.
Start by placing yourself in four-point kneeling with a band wrapped around the inside of your foot pulling outward. Keeping your torso and hips level, pull the band inward until your legs are parallel and slowly return to the original position. Repeat this movement for 3 sets of 12.
3. Downward Donkey Kicks – Build Strength in Your Hips
The glutes are the largest muscles in your body. This exercise will help you develop your strength across this group of muscles.
Once again position yourself into four point kneeling. This time with the band around your knees, drive one leg upwards against the force of the band, keep the torso and pelvis level. Repeat on each side for 3 sets of 12.
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