Hip Therapy Routine 2

As per my page on Managing Hip Pain, I’ve made tremendous progress on my hips over the past two years, especially after doing my Hip Therapy Routine 1. However, while I’m no longer in constant pain, I still had some stiffness in my hip flexors that was making walking difficult. Fortunately, I was able to find some new exercises which have helped:

• Standing Hip Flexor Stretch
• High Hip Flexion Drills
  • I do it seated in a chair, making it easy to transition to the next exercise
• Seated Pigeon Pose in Chair.
  • I couldn’t find a video of this that I could link to, but it is similar to this more passive version, except you actively engage the glute, pulling your knee towards the ground and then releasing.
• half kneeling weight shift with kettlebell
• The next two exercises come from this Squat University Instagram Reel
  • banded pigeon pose
  • Anterior Band Assisted Hip Capsule Stretch
  • Note: there are many many variations on these kinds of band mobilizations.
  • This can be followed with single leg and dual leg glute bridges to activate the glutes
• Posterior Hip Capsule Stretch (passive)

UPDATE:

My latest discovery in the world of hip mobility is Connor Harris. He has some hip mobility drills that have really helped me. I recommend looking up his Instagram or YouTube channels. Here are two exercises that have particularly helped me with my tight hip flexors.