Hey everybody it's Doctor Jo, and today I'm going to show you some stretches and
exercises for hip tendonitis. So hip tendonitis is a general term, there's a
whole bunch of tendons around your hip, so this is just a kind of general
stretches and exercises for all of them, so let's get started.
So the first stretch is gonna be a hip flexor stretch when you
get up in the lunge position. This is usually the best way to stretch the hip
flexors, make sure you grab a pillow to put under your knee, especially if you're
on a very hard surface cause that'll just protect that knee a little bit. So you
want the knee down of the side that you want to stretch, put the other foot out a
little bit to give you room to kind of lean forward, you want to keep your upper
bodder, upper bodder, upper bodder, upper BODY nice and straight. Lean forward to get
the stretch, so if you're if you're bending forward with your upper body,
you're not really stretching that hip flexor, so keep this upright and push
forward leaning forward, and then you're gonna get a stretch right through there.
So since this is a stretch, you want to hold it for about thirty seconds and
then come back up, so again keeping that body nice and upright and pushing
forward, holding for thirty seconds doing that three times. If you got a lot going
on with your hips, you probably want to stretch both sides, but if you're in a
hurry, just stretch the side that hurts the most. The next one is going to be a
quad stretch, so there's a bunch of different ways to stretch the quad as
well, but you can do it in the same position here by just taking your foot
and then pulling it upwards, so some people that they're really tight in that
quad it's going to be hard to grab like this, so you can take a little belt or
something and pull it up, but if you have a little more flexibility just kind of
bend down grab that ankle, and pull it up this
way. So again being upright really helps with
the stretch. If I'm coming down, I'm not getting the stretch because I'm bending
here, so make sure you keep that body upright, and then pull that heel towards
your bottom, whew, and don't fall off balance, so again holding that for 30
seconds, relaxing a little bit, and doing that three times. The next stretch is a
figure four stretch, this is for your glutes and your piriformis muscles, so
you'll feel the stretch right underneath there. Take the side that you want to
stretch, and cross it over where your ankle is just above your knee. Then bring
your foot up until it feels nice and tight, and if you want a little bit more
of a stretch, take your upper body and lean it forward, but try to try and keep
your back straight, so you're not curling up, but you're keeping your back straight,
and then just leaning forward, so holding that stretch for about thirty seconds,
you should feel it right through there in that piriformis, kind of glute
area. Relax it a little bit, and then do that three times, so keeping that upper
body straight and bending forward at the hips. Then the next stretch is going to
be for the IT band. There's a lot of ways to stretch your IT band I'm just going
to show you with a strap because that's usually the easiest one, you can use a
strap, you can use a belt, you can use a beach towel or even a dog leash if you have one, so
you want to put the loop around the side that you want to stretch, and then just
lie down and get comfortable. Pull your leg up, you don't have to go till it gets
tight, just bring it up not quite to 90, and then drop it over, so you're just
bringing it across your body and you should feel the stretch along the
outside of your leg there through that whole IT band there. Some people feel
it more of their hips, some people feel it more at their knee, it really just
depends on where they're tight because that IT Band starts all the way up
at the top of the hip and then goes down past the knee, so again holding that for
30 seconds, come back up, relax it for a little bit, and then do that three times.
So pulling up and then across your body, but try and keep your upper body flat
down so you're not bringing your whole body over, that the hips are mainly
staying down and that leg is coming across your body. So now we're going to
go into some exercises. Once you get everything nice and stretched out, then
you want to strengthen those muscles in that stretched out position, so the first
one's going to be a simple straight leg raise. I like having the other leg bent
up because it just takes some pressure off your back, some people like to keep
it straight, that's fine if that's comfortable for you, but this is the most
comfortable way for me, and I like that it gives you a little bit of a target.
The leg that you want to exercise is going to be straight out, pull up your
toes because that's going to help lock out your leg and keep everything nice
and muscles contracted, and then just slowly bring it up about even to the
other side. So that's why I like that one bent, you have a little target because you
don't want to kick it up super high because that's then just using momentum
to get the leg up, and then slowly coming back down, so that slow controlled
movement is what's important. If you're going fast, you're just using momentum
and you're not really using those muscles, so just starting off with about
ten of these, then you can do two sets of ten, three sets of ten, two sets of 15, if
you get to 20-25 and they're super easy, then you can add a little ankle weight
on to it. The next one is going to be in side lying, and it's going to be hip
abduction A B, so this time the leg that you want to exercise is going to be up
on top, you can bend the bottom leg just to kind of give you some support, you can
lay all the way down, you don't have to prop up on your elbow, it's just easier
for me to talk this way, but you want your whole body to be in a straight line.
So it's not kind of "C"ed forward, sometimes people make a little C curve,
but then you're not really working those muscles that you want to work, so keep
that leg nice and straight, pull up those toes,
and as you lift your leg, you want to lead with your heel and go backwards
just a little bit with that leg to help keep that whole body straight, so you're
going back this way, and again if you want to lie all the way down for comfort,
that's fine, but make sure that heel goes first and it goes slightly back, so you
should really feel it working kind of in this area right here, and so again
starting off with ten fifteen of these, and then working up your sets and your
reps, and if you get twenty - twenty five and that's easy, then you can add a
little ankle weight. Then you're going to roll over onto your stomach and do prone
extension, so same kind of concept about keeping that leg nice and straight, if
you pull your toes up that kind of helps lock everything out. You can lie all the
way down, so you don't irritate your back or irritate your neck, but when you're on
your stomach, your leg's not going to go super high, so don't feel like you have
to go high because a lot of times then people want to roll their body as they
come up, but you really want to keep those hips down on the ground, so if you
want to put your forehead on your pillow like this so you don't stress out your
neck ,that's fine, or some people just kind of like to be propped up like this,
but just a little kick up. Again as you can see, it's not super high, it doesn't
have to be really high, try and keep that leg as straight as you can. If the knee
bends a little bit, that's okay mine might Bend just a little bit, but
again just starting off with ten fifteen and then working your way up from there.
So normally you just keep turning in each direction to get the same leg, I'm
just going to stay this way so you can see what I'm doing, but now you're gonna
do hip adduction, A D deduction, so that's the inner leg for this one. The top leg
can either be propped up in the back or it can be propped up in the front, it's
really just whatever your comfort level is. Some people like it in the back like
this, some people like it in the front like this, so I'm just gonna go in the
back so you can kind of see what my leg is doing, but the same kind of concept
where you want that leg to be pretty straight it's not coming up forward like
this, it's really just coming straight up, so again it's not going to
be a big movement, this isn't a big movement, just because of the position
that you're in, but keeping those toes pulled up tight to keep that leg
straight and then just bringing it off the ground and really controlling it
back down. So pretty simple just keep working your way around rolling to each
side and getting that worked out so that's that's a really good exercise
just for that hip tendonitis in general. So after you get those done, if you want
to do something that's a little higher level, you can go into some side planks.
So when you do side planks with this, what I like to do is add kind of an
exercise, so you're not really just holding the plank, you're dropping your
hips down a little bit and coming back up, and what that does is that just helps
work those muscles in a more dynamic way versus just a plank where you're kind of
doing it statically, so for a lot of people they might want to start on their
knees first which is the modified side plank, which is fine, and then eventually
move out to your feet. So what you're gonna do is your elbow should be pretty much
underneath your shoulder here, so if you're too far one way or the other,
you're gonna risk making your shoulder pretty uncomfortable. You can put your
hand flat, or you can put it up, whichever is more comfortable for you. Put your
knees kind of bent here where you're gonna be in pretty much a straight line,
and then lift your hips up, so I'm still kind of in a straight line even though
I'm on my knees, and then I'm just gonna drop my hip down and then pop it back up.
So this just goes into an exercise making it more dynamic where you're
moving the muscle versus just holding the plank which is more almost like an
isometric kind of exercise, so giving it more movement there just works the
muscles in a little different way, and you can do it both ways and you can also
then do it on your legs all the way straight out on your feet.
You want it to be a little bit harder so you can just drop down and come back up
like that. So the last one's gonna be standing up. So the last move is actually
a stretch, but it's a combination stretch, but it's a little bit of a balance
exercises as well, so I say use something that you can hold on to like if you've
got your desk nearby, or if you got a cane or just a stick because if your
balance isn't great, this is one's gonna be a really hard one to do, so you might
not want to do it if your balance isn't really good. Make sure you have something
to hold on to the first time you try it, and then if it becomes easy, then you
don't have to, but get a chair or something sturdy that's a little bit
lower, and the side that you want to stretch, you're going to put your foot up
on the chair. Use the stick or whatever you're holding onto to kind of hop
forward because you want to get that leg in that nice stretched position right
there, and then what you're going to do is just bend down. Now you see that my
knee went a little bit in front of my toes, so if I can put that foot out a
little bit more that's why you might need the stick because you have to kind
of hop into position, so again this one is a big balanced one it's strengthening
the leg and is stretching the leg as well, so make sure that you're in a safe
position and you don't try it until you're read,
but then again you're just going down, and so I'm getting that stretch, I'm
getting that exercise, and I'm balancing as well, so you don't necessarily have to
hold this this is kind of a dynamic movement one. Just start off with five or
ten, you're gonna feel it, so you probably don't want to do more than that the
first time you do it. So those were your stretches and exercises for hip
tendonitis. If you want to help support my channel, click here, and don't forget
to subscribe by clicking down here. And remember be safe (don't fall down), have
fun, and I hope you feel better soon.
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