Current Hip Therapy Routine

Updated 20 Sep 2026

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Doorway side opener
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Doorway back rib opener
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  (Skip to 4:36)
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PRI breathing against wall
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  (Skip to 7:02)
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Seated hip rolls
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  (I have to keep my hands on the ground and lean back a bit for this one...)
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Kettlebell Hip Shift
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PRI Knee to chest at wall
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  (Skip to 13:05)
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Groin Stretch at Wall
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Transverse Abdominus exercises
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  (Skip to 3:19)
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Dead Bug variations
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  (Same as above, but with some variations...)
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DNS Low Oblique Sit
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  As a variation also do the DNS Star pattern
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Clamshell
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Book Opening
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Banded Hip Mobialization
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Quadruped Hip Shift
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  The second of these three exercises. (Link to Instagram Reel.)
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Internal Rotation Exercise
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  (Skip to 5:30)
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Hip Flexor Stretch on Chair
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Deep Squat/hamstring stretch with offset weight
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  (Something like this, but I use light weights in my hands to help get into the squat.)
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  Previous versions of this page
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    Will try to keep this page updated with my most recent routine. This version is current as of 2024-05-06. Previous versions can be found below:
    
    Hip Therapy Routine 1
    
    Hip Therapy Routine 2
    
    Hip Therapy Routine 3