Hip Therapy Routine 1

I try to do this three times a week. It takes about half an hour. In addition I have added a number of glute strengthening exercises to my gym workout. I have a lot more exercises listed on my as Exercises for hip pain and Stretches for hip pain pages, but this is the actual routine I do myself when I’m not at the gym (or doing my Home Workout Routine).

Release

• Foam roller and/or massage ball on thoracic spine, quads, adductor, quads, and glutes

• Gentle back stretch over foam roller, with arms extended

• Wrist stretches

• Cat/cow stretch

  How to perform a cat cow stretch for back pain
  

  The Cat and Cow stretch.
  https://youtu.be/fcnv4gyMzf8

• Thoracic stretch while kneeling

  Stretching Sunday - Kneeling Thoracic Rotation
  

  Lately, we've been focusing on improving our stability and mobility of the lumbo-pelvic hip complex (hips and low back) but it's important we pay equal atten.
  https://youtu.be/DzJmhyhP-Kw

• Book opening stretch for spine

  Open Books - Rotational Mobilization for the Spine (active stretch for various muscles)
  

  Join http://brentbrookbush.
  https://youtu.be/5nbiroAor8c

Strengthen

• The four exercises demonstrated in the following video:

  • Dead bug
  • Side plank clamshell
  • Leg extension to side
  • Unassisted hip airplane
  Top 4 Hip Strength & Stability Exercises (NO MORE HIP PAIN)
  

  If you're dealing with hip pain, here are the top 4 exercises I often use with my patients who need more strength/stability.
  https://youtu.be/12NGWxpDlr8

• Pistol squat preparation with height

  How to Get Your First PISTOL SQUAT (Step-by-Step Progression)
  

  Here is my progression for mastering the pistol squat.
  https://youtu.be/vq5-vdgJc0I

Stretch

• Yoga twist in chair

• couch stretch

  The Couch Stretch Done Correctly
  

  To me, the couch stretch is a "hip opener", it's not just a stretch for tight hips.
  https://youtu.be/d9pOjXCKGN8

• hip flexor stretch

  Hip Flexor Stretch | Do It Right!
  

  BUILD YOUR BODYWEIGHT BASICS: https://goo.
  https://youtu.be/cJSve88Yp4M

• side adductor stretch

  Half Kneeling Adductor Stretch
  

  This video will demonstrate how to set up the half kneeling adductor stretch.
  https://youtu.be/BxNKK1Ic0Vk

• pigeon pose good mornings (standing with support)

UPDATE: Also see my Hip Therapy Routine 2 for some recent additions to this routine.