Hip Therapy Routine 1
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Release
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Foam roller and/or massage ball on thoracic spine, quads, adductor, quads, and glutes
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Gentle back stretch over foam roller, with arms extended
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Wrist stretches
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Cat/cow stretch
[!info] How to perform a cat cow stretch for back pain
The Cat and Cow stretch.
https://youtu.be/fcnv4gyMzf8 - •
Thoracic stretch while kneeling
[!info] 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
[!info] Open Books - Rotational Mobilization for the Spine (active stretch for various muscles)
Join http://brentbrookbush.
https://youtu.be/5nbiroAor8c
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Strengthen
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The four exercises demonstrated in the following video:
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Dead bug
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Side plank clamshell
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Leg extension to side
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Unassisted hip airplane
[!info] 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
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Pistol squat preparation with height
[!info] 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
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Stretch
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couch stretch
[!info] 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
[!info] Hip Flexor Stretch | Do It Right!
BUILD YOUR BODYWEIGHT BASICS: https://goo.
https://youtu.be/cJSve88Yp4M - •
side adductor stretch
[!info] 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.