Sebastian Brosche · 10 min · 761 words
Previously titled: Video 3 - Hip Flexor Rehab
Hi everyone, welcome back to day three of our hip rehab program. So today we're going to start with a variation on one of the exercises we've been doing already. So lying onto your back, this is a variation on the hip bridge. This time I'm going to lift one knee to my chest and the pressure is going to go through the other foot, lift the hip up and back down.
I might not feel like I'm getting quite as much height as I was when I was doing it with two legs. That's normal. That's nothing to worry about. We're aiming for a stretch on the front of that leg.
And then I'm just going to switch sides. Do the same on the other side. To do the stretch on the front of the hip. That's relaxing, very relaxing.
After that, we're going to do a stretch that we're going to repeat, but again, it's just going to push up, that's all that matters. That's how you do it with the knee. Okay, for the next exercise, and I'm going to put my hands under my back. So this is a variation of that dead bug.
But this time, and I can either do it with the supporting foot down or up. That's no problem. The easy version, I'm going to bend this leg, straighten it, and then slowly lower that leg down. But all the while, I need to keep the pressure the same on my hands.
Bring it back in, repeat with the other leg. Bring the leg up, straighten it, and then lower the leg down, keeping the pressure down on my hands. And again, if I want to make this harder, I can do it with the opposite leg off the ground. And rest there.
From there, I'm just going to roll onto my front, and I'm going to go into a front plank. So if I've got quite a lot of pain on the hip, I'm going to bend the hips slightly. If I can, I'm going to try and keep the hip as close to straight as I can. So we're working the core, and we're also loading the hip flexors in this position.
And then rest. We're going to go back. And then rest. We're going to go back.
We're going to start from the single leg hip bridge again. Switch legs. Hands under the back. So remember, I can do this with the opposite leg down.
Especially if this is too difficult, and I can't keep my back pressed into my hands, or if there's pain, then I'll go back to the easier version. Into the plank position. Again, engaging the core muscles. Keep the back neutral, hips as straight as we can get them.
So to finish off, we're going to do a hip flexor stretch and then going into a static lunge. So one leg back. I want everything at 90 degrees. I've got a right angle, my front leg, and the back leg, and I've got my back nice and straight.
So I don't want to be leaning forwards or arching my back. So again, I'm going to engage these core muscles. I'm going to push that back hip forward. So I should feel a bit of a stretch down that back leg already.
I'm just going to hold that. It is possible to elevate that back leg if you need a bit more stretch, but most people can get a stretch in this position. And then from there, just going to tuck the toes under. We're going to go into lunges.
So again, I'm going to try and keep the head going straight towards the ceiling. I'm just going to gently touch that back leg down and back up again. Keeping that hip pushed forward. And then I'm just going to switch sides.
Again, I'm going to start with a stretch, push the hip forwards. And I'm actually trying to roll my pelvis backwards. So I'm engaging these stomach muscles to help me stretch that back leg. Tuck the toes under at the back.
We're going to go into lunges. I'm just going to repeat that once more on each side. Once again, getting the position, a little bit of a stretch, and then straight into the lunge. And switch sides.
And straighten. And rest there. And that's all for day three. So as things start to settle down, we'll be ready to move into some more advanced exercises.
We'll see you back here for day four.
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