Do you have hip pain? Is it limiting your performance? Have you tried physical therapy, chiropractic, primary care doctors, massage, acupuncture and are running out of ideas?
Here are my top 3 Hip exercises you can try on your own at home!
1) End Range Hip Extensions
This is our number one go to exercise for hip pain. It is as simple as sitting in a lunge position and pushing your hips forward. You can use a chair to help you balance so you can get to the end range of your joint. We look for any blockage/restriction and work into it. The number ONE range of motion loss we see with hips is extension and/or internal rotation, hence why it is so important to start with this movement. This exercise is about improving joint integrity/health rather than strengthening muscles.
2) Isometrically Loading in a Low Oblique Sit Position
Our second exercise for hip pain is isometrically loading the hip stabilizer muscles. The key is to stay nice and tall through the shoulder while pressing away from the ground as well as driving your bottom knee into the ground. You then hold that position until you get tired. This exercise is for strengthening muscles around the hip and centralizing the joint.
3) Straight Leg Deadlift
Our third exercise for hip pain adds more load and brings in concentric and eccentric movements. It is a great dynamic exercise to help build strength, stability, and proprioception. The key is to stay nice and tall while keeping your shoulder blades back, then you pivot/hip hinge at the waste while keeping your back as neutral as possible. We do not want any rounding of the low back, or sucking in of the stomach. All the movement should be coming from the hips in this loaded position.
If you are still struggling to find answers for your hip pain contact us at Peak Performance Chiropractic and Rehab. Dr. Logan Georgeson is highly skilled at assessing and treating hip injuries using the McKenzie method (MDT), and Functional And Kinetic Treatment with Rehabilitation (FAKTR). The combination of specific exercises and movement education will have you feeling better, moving better, and back to your activity in no time.
As always, please remember that while online information is a great place to start it does not replace a thorough examination and care under the supervision of a trained medical professional. If you’re in pain, looking for answers, and feel like you have tried everything, or want help getting started, contact us, we would love to help! We are here to help you move well, encourage you to move often, and regain your freedom from pain!