Sebastian Brosche · 15 min · 1,052 words
Previously titled: Video 3 - Hip Impingement Rehab
Hi everyone, welcome back. This is day three of our ephemeral acetabular impingement rehab program. So today we don't need much equipment. All we're going to use is our resistance band that's attached to an anchor point.
So that can be a table leg, heavy weight, anything that's not going to fall over when you pull on it. Okay, we'll come back to that in a minute. We're going to start back in our half kneeling position with our hip flexor stretch. So as we did on day one, I'm going to roll my hips backwards and push forwards to put the stretch on the front of that back thigh.
Just going to hold that. So the hip flexors very often become tight and contracted in people with this kind of impingement problem. So by stretching these muscles, it actually makes the hip more able to move in other directions as well. So it's not just the extension we're improving.
We tend to improve rotation too. And then I'm going to switch legs. And then back to the first leg. So what I'm going to do now is I'm going to tuck my toes under on that back leg.
And I want quite a strict position here. So I'm having this hip straight. I'm not going to lean forwards over this front leg. Okay.
I'm going to try and get my head going straight to the ceiling. And we're just going to go into that static lunge. So I'm just going to lift up and just drop the knee down. So once again, I want to be feeling a little bit of a stretch in that back thigh as the knee gets towards the floor.
So we're just going to switch legs. So once again, we can start from that half kneeling position. Make sure there's a 90 degree angle at that front knee if I can. And my head's going to go straight to the ceiling.
So not leaning forwards if I can avoid it. And then we'll just repeat that one more time. So again, set the position to start. And switch side.
And again. And again. This is one of those exercises that can often be harder than it looks. So next thing, I'm going to grab that resistance band.
I've got attached to my anchor point. And I'm just going to step one leg into the band. It doesn't matter which, because we're going to do both sides on this. Both hips are working, the supporting hip and the moving hip.
So what I'm going to do is I'm just going to kick backwards and forwards, small movements, just into that resistance. I'm going to try and keep my hips nice and level. So I don't want to be leaning forwards and back. My torso wants to stay as stable as I can get it.
And then from there, I'm going to rotate 90 degrees. And we're going to do the same thing. So small movement out and back. And then another 90 degrees.
We're going to go forwards and back. So again, we're using the hip flexors here. So once again, trying to keep the hips level, avoid moving my upper body around. And then finally, one more turn.
I'm going to take the band behind my supporting leg for this one. And then back to the front and we'll switch legs. And do the same thing again. And then back to the front.
Turn 90 degrees. And it's okay to use something for a little bit of support with these if you want to put a hand on a wall, but try not to put too much weight through that. So just use it for a little bit of balance. I'm trying to keep the knees straight when I do these.
And then once again, band going behind. And rest there. So from there, I'm going to go back to my kneeling position. What I want to do now is I'm going to put the weight through one knee.
I'm actually going to rotate this hip, knee that's fixed to the floor. I'm going to do that by moving the rest of my pelvis around the hip. I'm going to lift up and I'm going to drop it down. Be a little bit careful with this one.
You might get some pinching in the groin. Only take it as far as is comfortable in each direction. So again, you're taking up to the edge of that discomfort and back off. I want to move that hip through its full range in that position.
Might feel a little bit awkward at first. This can be a tricky one to get the movement, but once you've felt that, it becomes much easier. And then we're going to switch sides. Do the same on the other side.
So again, lifting the other leg slightly. I think it is moving your pelvis around the fixed point of that hip joint. And switch sides. So one more time on the other side.
And switch again. And then we'll go back to our bridge position. So a different variation today. We're going to do a single leg hip bridge.
So I'm going to bring my knee that I'm not using, I'm going to bring that towards me as far as is comfortable. And then I'm just going to push down through the heel that's on the floor and lift up. So once again, I want to keep my pelvis tilted backwards, not arching my back. And repeat on the other side.
And then my hands go under that curve of my back. You remember the dead bugs that we were doing earlier in the week. And this time, I'm going to try and lift the legs. Straightening one leg off the floor all the while keeping that back pressed down into my hands.
And then feet back on the floor. We're going to go back to our single leg bridges. And switch sides again. And then hands under the back.
One more set of dead bugs. Remember to keep that weight on your hands all the way through this exercise. And rest there. That's all for day three.
We'll see you back here when you're ready. Day four and some more exercises.
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