Sebastian Brosche · 14 min · 678 words
Previously titled: Video 5 - Hip Flexor Rehab
Hi everyone, welcome back to the fifth and final day of our hip rehab program. So today the only thing I need is a bit of theraband, we'll come to that later. To start with, I'm going to start with a quadricep stretch that we've done earlier in the week. So once again, if you can't reach your ankle, it's fine to use a belt or a towel.
I'm just going to take the leg back and then push the hip forward. Just try and relax and breathe into the stretch. And relaxed, switch sides. And change sides again.
And one more time. And rest there. Coming onto my back, hands under the back again. So we can do the leg lowers that we did before.
So the basic version with one leg, or if you're ready to move on to it, we can go with two legs. I'm going to challenge this straight in the legs. And as I lower the legs, I'm making sure that the back of my leg is straight. So I'm going to go with my left leg, and I'm going to go with my right leg.
And as I lower the legs, I'm making sure that the back stays pushed down onto my hands. Put the legs back up, straighten. So this is significantly more challenging with two legs. And one more time.
And rest there. So the exercise I'm going to pair that with is a single leg RDL. So I'm going to bring one leg up in front of me and then take it back, leaning forwards, trying to get that straight line down the back and down the leg. I'm going to go with my left leg, and then I'm going to go with my right leg.
This is an exercise you can add weight to if you want. A dumbbell in either hand can add a little bit of load. And switch sides. And we're going to go back to the leg lowers.
Hands under the back. As I say, this version is too hard at the moment. It's fine to do the single leg version instead. The difficult bit is always keeping the back pushed into the hands, not letting it arch as the legs come down.
And rest there. And switch sides. And rest there. And rest there.
The next pair of exercises, we're going to use our band again. This time, I'm going to put the band just above the knees. We're going to go for the single leg hip bridge. At this time, I'm going to hold this leg up.
And as I push, getting a little bit of extra tension through the band. Again, there's bands of different strengths, so you can decide how hard you want to make it. And then switch sides again. Just try and keep the band as close to the knees as you can.
Leave the band. We're going to go into the split squat we've done before. If you want to make this harder, adding a weight overhead in the hand that's on the same side as the back leg is a good way to do that. And switch sides.
And switch sides. And final exercise in this set. We're going to go back to our single leg plank. Some people like to try and take one hand off as well.
That's an optional extra. And switch legs. And rest. Grab the band again.
We'll go one more time around that sequence. One knee to the chest. And lifting up. And switch sides.
And rest there. Go back into the split squat. Again, making sure I keep my hips rolled backwards. I want to feel a slight stretch on that back leg as I get to the bottom of the movement.
And switch sides. And finally. And then switch sides. And rest there.
And that's everything. So feel free to go through that program as many times as you need to. Good luck with your rehab program. And hopefully we'll see you on the mats very soon.
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